[JacquiS]

This is one my boyfriend makes that is absolute heaven on a plate and nearly a freebie.

Spicy Jack Chicken

3 chicken breasts
½ green pepper sliced 3 gr
½ onion sliced 11 gr
½ red pepper sliced 5 gr
Crushed red pepper flakes to taste
Olive oil
½ to ¾ cup of shredded jalapeno jack cheese 2 gr
1 clove garlic minced 1 gr

Two turns of olive oil in a skillet
Sauté all veggies with the red pepper flakes till tender
Grill or broil chicken breast till done
Put cooked chicken in baking dish, divide veggies equally between the chicken breasts, top with cheese and broil till cheese is bubbly.

Serve immediately

22 carbs total

Serving – 1 breast with veggies – 7.3 carbs

[JacquiS]

Veggie Soup

4 cans veggie broth (Swanson or College Inn) – 6 gr each – total 24 gr
1 lg soup bone
3 c water
1 veggie (Maggi or OXO) boullion cube
Salt and pepper to taste
1 clove garlic 1 gr
1 stalk celery (I remove this when I strain the stock because I don’t liked cooked pieces of celery in my food. If you like the celery chop and put in your final soup)

Put all in stock pot and bring to a boil. Simmer for three hours, adding water as needed.

Strain off soup bone remains and put stock back in large pot

Add:
1 and ½ c carrots 15 gr
1 c mushrooms, sliced 8 gr
½ c green beans (can use fresh or frozen. I use frozen French cut) 4 gr
1 onion chopped 22
¼ c pearled barley (expands in cooking) 12 gr

Other veggies can be added as you desire.

Total pot = 85 gr
Makes about 6 servings
Serving total 16 grams

[Cyborg]

The Spicey Jack Chicken does sound good. I think I'll substitute a poblano or banana pepper for the crushed red pepper flakes.