PATRICK'S SOUTH BEACH LOW-CARB CHICKEN BAKE
Low-carb and full-flavor! A zesty blend of chicken, broccoli and cheese sauce in this delicious casserole!
Provided by JMUPatrick
Categories Chicken
Time 1h
Yield 4-6 , 4-6 serving(s)
Number Of Ingredients 9
Steps:
- In a medium frying pan, saute chicken breast in olive oil until fully cooked and lightly browned.
- Meanwhile, in a medium bowl, mix together cheese, mayonnaise and cream of chicken soup.
- In a medium casserole dish, layer first the broccoli florets, then the cooked chicken, then give the mixture a good squeeze of lemon juice for flavor.
- Continue layering with the cheese sauce mixture and top with chopped almonds and parsley flakes until fully covered.
- Bake casserole at 350 degrees for 45 minutes.
- Enjoy!
Nutrition Facts : Calories 481.1, Fat 34.5, SaturatedFat 6.9, Cholesterol 85.8, Sodium 578.9, Carbohydrate 13, Fiber 1.1, Sugar 2.8, Protein 30.6
SOUTH BEACH DIET OVEN-FRIED CHICKEN WITH ALMONDS
Make and share this South Beach Diet Oven-Fried Chicken With Almonds recipe from Food.com.
Provided by hellokitty
Categories Chicken Breast
Time 40m
Yield 6 serving(s)
Number Of Ingredients 10
Steps:
- Whole wheat bread crumbs:.
- Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
- Preheat oven to 400 degrees F.
- Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
- In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
- Pour oil onto a plate.
- Dip the chicken into the oil and then into the bread crumb mixture to coat.
- Place chicken on a cookie sheet.
- Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
- Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.
Nutrition Facts : Calories 329.7, Fat 17.4, SaturatedFat 3.1, Cholesterol 100.5, Sodium 691.5, Carbohydrate 5.8, Fiber 1.4, Sugar 0.9, Protein 36.3
LOW CARB MEXI BAKED CHICKEN
Another personal South Beach Diet friendly favorite of mine. It's flavorful and easy to throw together, bakes in less than 1 hour. I serve this with a side of my Mexican Jumping Beans. For the taco seasoning, I like to make my own (no sugar added; there are plenty of taco seasoning Zaar recipes to choose from, if you would like to make your own.
Provided by TheDancingCook
Categories Chicken
Time 55m
Yield 2 serving(s)
Number Of Ingredients 4
Steps:
- Preheat oven to 375 degrees.
- Spray a shallow, small baking dish with non-stick spray.
- Coat chicken lightly with taco seasoning, on both sides; spoon salsa over top of breast.
- Bake, uncovered, about 45 minutes.
- Sprinkle cheese on both breasts evenly; bake for another 5 minutes or until cheese is melted through.
Nutrition Facts : Calories 197.3, Fat 5, SaturatedFat 1.9, Cholesterol 78.5, Sodium 764.2, Carbohydrate 5.1, Fiber 1.2, Sugar 2.3, Protein 31.9
SOUTH BEACH INDIAN CHICKEN
Make and share this South Beach Indian Chicken recipe from Food.com.
Provided by Abiner Smoothie
Categories Curries
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Salt and pepper the chicken breasts. Lightly brown the chicken for 5 minutes over medium-high heat with the oil then set aside on a plate.
- Reduce the heat to medium-low. Add onion, garlic, curry powder, and the ginger. Cook for 2 minutes. Add the califlower, coconut milk and broth or water. Cover and simmer about 5 minutes until the vegetables are crisp-tender. Add the chicken back and cook until sauce is thickened and reduced (about 5 minutes.
Nutrition Facts : Calories 374, Fat 19.8, SaturatedFat 4.9, Cholesterol 109, Sodium 148.3, Carbohydrate 10.2, Fiber 3.5, Sugar 3.7, Protein 38.7
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