3 chicken breasts
1 egg 1/2 cup crushed pork rinds
oregano, garlic powder, Parmesan
3/4 cup tomato sauce (Ragu Pizza Sauce)
1 1/2 cups shredded mozzarella
Preheat oven 350F. Mix rinds with spices and Parmesan in shallow bowl. Beat
egg in another bowl. Dip each chicken piece in egg, then roll in crumb
mixture. Lay in sprayed baking dish. Bake chicken 35 min. Add about 1/4 cup
tomato sauce over each breast, and sprinkle each with 1/2 cup mozzarella.
Return to oven and bake additional 10 min (or until chicken no longer
pink). (Serves 2 @ 7 carb (6 NET carbs))
This was quick and easy and the chicken was really tender and moist.
Chicken Cakes (like Crab Cakes)
2 chicken breasts, shredded
1/4 cup pork rind crumbs
1/3 cup mayonnaise
1/4 cup onions, chopped
1 tbsp lemon juice
Mix ingredients and form into patties (I got 5). Heat oil in pan, then coat
each pattie with crushed pork rinds. Cook until outside crisp, turn and
cook until other side crisp. Serves 2 @ 2 carbs, 0 fiber, 417 cal, 34 fat,
29 protein) (Counts are without the oil for frying).
These had a great crunchy outside, and since the chicken was cooked, you
didn't need to worry about making sure they were done inside.
3 boneless chicken breasts
1 tbsp soy flour (or protein powder)
salt, pepper, paprika, garlic powder
1/2 Tbsp olive oil
1/2 Tbsp butter
2 tsp Dijon mustard
1/4 cup SF orange syrup
1/4 cup SF amaretto syrup
Preheat oven to 350F. Combine flour and spices and coat chicken. Heat oil
and butter in skillet and sauté chicken until brown, 3-4 minutes per side.
Remove and put in casserole dish. To skillet, add mustard and SF syrups.
Boil, stirring until slightly thick, about 3 min. Pour sauce over chicken
and bake, covered for 20 min. Serves 3 @ 2 carbs (1 NET carb)
I browned the chicken in the pan, removed the chicken to make the sauce,
and returned the chicken to the pan, covered and simmered for about 20 min
until chicken was done.