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Plan Z Phase: This is a Z2 (ZReduction) recipe.

One of my favorite Cajun meals is chicken mamou. Mamou in Creole is basically grandma. So this is “grandma(‘s) chicken.” You can make this even more spicy if you want just by adding hot sauce at the table, but there’s plenty of flavor in this version. This dish is traditionally served with very thin spaghetti. In Z2 you can serve it on top of spinach or mustard greens. The hot meal with soften the greens and give you extra vitamins. You won’t need anything else for your dinner.

Under Z3 you can try serving this with a bit (maybe a cup, cooked) of low-carb pasta and see how your body reacts to the added carbohydrates.

Servings: 1-1/2 cups equals one serving.

Ingredients:

• a quick spray of olive oil
• 1 large onion, chopped
• 3 garlic cloves, finely chopped
• 1-1/2 tsp of Italian seasoning
• ½ tsp red pepper flakes
• ½ tsp freshly ground black pepper
• ½ tsp white pepper
• 15 oz of diced tomatoes (no sugar)
• 1 cup organic beef broth
• 1 tsp of Truvia
• 1 Tbl Worcestershire sauce
• 3 boneless skinless chicken breasts halves
• 2 Tbl sugarless Cajun seasoning

Instructions:

Spray a large sauce pan (or small soup pot) with olive oil. Put in your onion and cook until wilted. Add the garlic, Italian seasoning, pepper flakes, and two peppers. Mix. Add the tomatoes and the beef broth along with the Truvia and Worchestershire sauce. Bring to a boil and turn down to simmer. Cook 15 – 20 minutes to meld the flavors.

While this is cooking take out a sauté pan. Lightly spray your chicken breasts with olive oil spray and coat with Cajun seasoning. Saute on medium until the chicken is browned on both sides and cooked through. Should take about 10 – 12 minutes. Remove the chicken breasts and shred the meat. You can do this easily by using two dining forks. Use one fork to hold the chicken and the other one to pull the chicken apart. This way you can shred it. Leave some chunks if you’d like.

Put the meat into the sauce and cook for 5 minutes more to make sure the chicken is fully heated.

You can alternatively make this in a crock pot. If you are doing that, cut the raw chicken into 1-2” chunks. Put the ingredients into the pot up through tomatoes. Then add the chicken and the other ingredients. Stir. Cook on low for 7-8 hours or on high for 4-1/2 hours. Just make sure before you eat it that the chicken has no pink left. Check by cutting open one of the big bites to make sure.

Enjoy!

Cheers,