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3.5 oz Turkey or Chicken (uncooked)

Mix together and set aside in a bowl:

½ tsp chili powder

1 tbsp cocoa powder

½ tsp ground cumin

¼ tsp cinnamon

l½ tsp ground or dried marjoram

A few drops of water to form a paste or use as a dry rub

¼ cup of fat free chicken or veggie stock (don’t add to spice mixture)

A couple of sprigs of cilantro


Heat a small non –stick skillet or grill.

Pat your poultry with paper towels till it’s dry.  Season it with salt and pepper.  Then dip it in the paste or dry rub you created; make sure it’s evenly distributed over the poultry.

When your skillet is ready, place your meat in the pan.

Turn the heat down to medium and let it sear really well, even let it blacken a little.

After 3 minutes, flip it over and sear the other side 3 minutes as well.

Then slowly add the stock to the pan. Turn the heat down a little more and let it simmer for a few more minutes until the meat is cooked through.  The broth should be cooked down as well making a nice sauce.

Place your meat on or next to your veggie choice and then pour on any remaining sauce.   Add your cilantro now if you like.

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