Preparation time: 5 minutes
Total time: 30 minutes
Makes 6 servings (about 3 cups)
Use this shredded chicken as a starting point for your favorite recipes. Add it to salads, casseroles, wraps, and stir-fries, or just serve it on its own. Switch up the spices to create different flavor profiles. This is also a fantastic base recipe to freeze in individually portioned zip-top bags for a quick protein when you haven’t planned ahead. It is generally lower in fat, making it a great dinner choice when you’re planning to serve one of our higher-fat desserts.
• 2 teaspoons extra-virgin olive oil
• 1 large clove garlic, minced or pressed
• 1½ tablespoons All-Purpose Seasoned Salt (here), or ½ teaspoon salt
• 1¾ pounds boneless, skinless chicken thighs
• ½ cup water, unsalted chicken broth, or Bone Broth (here)
• 2 teaspoons Sugar-Free Worcestershire Sauce (here)
Heat the olive oil in a skillet over medium heat. Add the garlic, seasoned salt, and chicken and cook, turning to lightly brown the chicken on both sides, about 2 minutes per side. Add the water and Worcestershire. Bring to a boil.
Reduce the heat to low. Cover and simmer for about 20 minutes, turning the chicken a few times, until it is fully cooked and no longer pink in the middle.
Shred the chicken in the pot, using two forks and pulling along the grain to create thin strands. Heat the shredded chicken, uncovered, stirring frequently, until the liquid and spices have been absorbed, 3 to 5 minutes. Serve immediately or cool and store in the refrigerator for 3 to 4 days or in the freezer for up to 6 months.
Calories: 172
Carbohydrate: 1 g
Protein: 27 g
Fat: 6 g
Phase 1 Meal: Serve with 1 cup Cuban Black Bean Soup (here) garnished with ¼ avocado and 1 heaping tablespoon sour cream, and Zucchini with Garlic and Greens (here). For Dessert: ½ cup strawberries topped with 2 to 3 tablespoons heavy cream.
Calories: 632; Carbohydrate: 25%; Protein: 25% Fat 50%
Phase 2 or 3 Meal: Serve with ¾ cup Mexican Rice (here) drizzled with 1 teaspoon olive oil, and Zucchini with Garlic and Greens (here). For Dessert: 1 Coconut BonBon (here) or Orange Chocolate Pudding (here).
Calories: 665; Carbohydrate: 36%; Protein: 21%; Fat: 43%