PARMESAN BAKED CHICKEN BREAST

Parmesan Baked Chicken Breasts

Prep Time: 7 mins

Cook Time: 26 mins

Total Time: 33 mins

Ingredients

• 1/3 cup(s) bread crumbs, Italian-style * you could crush pork rinds (plain) and add italian seasoning for this part, and lower the carb count. adjust nutritional values accordingly.
• 1/4 cup(s) cheese, Parmesan, grated
• 1/4 teaspoon pepper, black
• 2 clove(s) garlic, pressed
• 2 tablespoon oil, olive
• 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
• cooking spray
• 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation

1. Preheat oven to 425°.
2. Heat a large baking sheet in oven for 5 minutes.
3. Combine first 3 ingredients in a shallow dish.
4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.
5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.
6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):

Calories: 295, 

Saturated Fat: 2g, 

Sodium: 388mg, 

Dietary Fiber: 0.5g, 

Total Fat: 10g, 

Carbs: 7g, 

Cholesterol: 101mg, 

Protein: 41.5g

Carb Choices: 0.5

ORANGE CHICKEN

Orange Chicken
When I created this recipe, I envisioned a honey-balsamic chicken dish. Instead, I opted for rice wine vinegar, which pairs well with oranges. This dish has half an orange in every serving.


INGREDIENTS
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon white or black pepper
1 1/2 teaspoons thyme, dried
16 ounces boneless, skinless chicken breast
3 tablespoons rice wine vinegar
2 tablespoons honey
2 oranges, medium to small, zested then segmented

DIRECTIONS
Prepare a quick marinade for the chicken by placing the oil, thyme, salt and pepper in a glass dish. Zest the orange and then segment the fruit by cutting away the skin and pith then removing the fruit working in a "V" fashion to cut away any membrane.

Remove any fat from the chicken.

Place the chicken flat on a cutting board and slice each breast into quarters so that you have 1- to 1 1/2-inch thick strips. Place the meat in the prepared marinade.

Preheat a non-stick skillet to moderate heat. Spray with nonstick cooking spray, then add the chicken once the pan is hot. Cook until firm and no longer pink.

While the meat is cooking, place the vinegar and honey in a small saucepan, bring to a boil and reduce the mixture by half. Add the fruit and zest to the sauce and remove from heat.

Serve the sauce over meat.

Serving size is 3 ounces of protein and 1/2 cup of fruit.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 209.9

Total Fat:	4.9g
Total Carbs:	14.5g
Dietary Fiber:	1.3mg
Protein:	26.7g

GRILLED CHICKEN & SUMMER SQUASH SALAD

Grilled Chicken and Summer Squash Salad

Grilled chicken breasts, summer squash, and baby arugula meet a spicy lime-cilantro dressing in this fresh take on chicken salad. 

Serves 4

1 large clove garlic, mashed to a paste with 1/2 tsp. kosher salt
3/4 cup canola oil
1/4 cup fresh lime juice and 2 tsp. finely grated zest (from 1 lime)
1/4 cup chopped fresh cilantro leaves and tender stems
1-1/2 Tbs. finely grated peeled fresh ginger
1 Tbs. finely chopped jalapeño (seeded if you like; about 1/2 a jalapeño)
1 tsp. granulated sugar
Kosher salt
1-1/2 to 1-3/4 lb. mixed summer squash, such as zucchini, yellow zucchini, and yellow squash, sliced 3/4 inch thick on an extreme angle (about 3 medium)
1-1/2 lb. boneless, skinless chicken breast halves, pounded to an even thickness
5 oz. baby arugula
Freshly ground black pepper

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Prepare a medium-high gas or charcoal grill fire.

Put the garlic paste, oil, lime juice and zest, cilantro, ginger, jalapeño, sugar, and 1 tsp. salt in a small jar with a lid. Shake to emulsify. Put the squash and chicken on a rimmed baking sheet, drizzle with 1/2 cup of the vinaigrette, and toss to coat. Grill on both sides until the squash is barely tender and the chicken is just cooked through, 4 to 6 minutes total. Transfer to a cutting board and let cool briefly.

Meanwhile, toss the arugula in a large bowl with 1/4 cup of the vinaigrette and season with a pinch of salt and pepper. Divide among 4 plates.

Cut the squash and chicken into bite-size pieces. Put them in the bowl and toss with the remaining vinaigrette and salt and pepper to taste. Use a slotted spoon to divide the mixture among the plates.

Serving Suggestions

Grilled Peaches with Raspberry Butter and Cookie Crumbs are a perfect finish for this salad.

nutrition information (per serving):
Calories (kcal): 600; 

Fat (g): 47; 

Fat Calories (kcal): 410; 

Saturated Fat (g): 4.5; 

Protein (g): 37; 

Monounsaturated Fat (g): 28;  

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 13; 

Sodium (mg): 520; 

 Cholesterol (mg): 95; Fiber (g): 3;

Asian Chicken Breasts 

Preparation time: 5 min	Servings: 4
Cooking time: 10 min

Ingredients:

1/2 tsp hot pepper sauce

3 tbsp soy sauce

1 lb boneless, skinless chicken breast halves

1 tbsp lime juice

1/2 tsp lime zest

Cooking Directions:

Place chicken breasts in a shallow dish. Combine remaining ingredients in a bowl. Pour marinade over chicken, cover, and refrigerate at least 30 minutes. Heat grill or broiler. Grill chicken breasts 4-5 minutes per side, basting occasionally with marinade, until chicken is cooked throughout. 

Nutrition Facts

Calories 190

% Calories From Fat 19.4%

Total Fat 4.1g

Saturated Fats 1.1g

Mono-unsaturated Fats 1.4g

Poly-unsaturated Fats 0.9g

Cholesterol 96mg

Sodium 770mg

Total Carbohydrates 1.3g

Dietary Fiber 0.1g

Sugar 0.3g

Protein 36g