Low Carb Chicken Recipes

Chicken Francaise

Ingredients

1/4 cup grated parmesan

2 tbsp butter

1 egg

1 tbsp lemon juice

12 oz chicken breasts, pounded thin

cream (optional)

Instructions

1. Melt butter in pan

2. Beat egg in a bowl and add cheese until the consistency of thick batter like cornmeal muffin mix.

3. Add a splash lemon juice.

4. Thickly coat chicken breasts with batter and drop into sizzling hot melted butter. May need to add more butter.

5. When done, remove from skillet.

6. Can add a little cream, or broth and/or lemon juice to deglaze the pan and make a little gravy.

(serves 2, 1 carb, 0 fiber, 369 cal, 19 fat, 46 protein)

Mustard Chicken 

Ingredients

3 tbsp butter, melted

2 tsp dijon mustard

2/3 cup crushed pork rinds

2 tbsp grated parmesan

1 1/2 tsp soy flour

2 tbsp butter

12 oz boneless, skinless chicken breasts

shake or two of: garlic powder, thyme

sage, cinnamon, paprika, pepper

Instructions

1. Preheat oven 350.

2. Melt 3 T butter and mix with mustard, garlic, and all spices.

3. Mix crushed pork rinds, parmesan, and soy flour, Then, place in shallow dish.

4. Cut each breast in half lengthwise.

5. Coat chicken well with mustard mixture. Roll in rind mixture.

6. Place in shallow baking dish, dot with butter, and bake covered about 30 minutes, then uncover and bake additional 15 minutes.

(Serves 2 @ 1 carb, 0 fiber, 529 cal, 36 fat, 48 protein)

Chicken Balsamic Vinegar Sauce

Ingredients

12 oz chicken breasts

2 tbsp butter

1 tbsp olive oil

1 tbsp chopped onions

4 tbsp balsamic vinegar

1 1/2 cup chicken broth

1/2 pkg frozen spinach, drained

5 sun-dried tomatoes, sliced

1 sm tomato, chopped

Instructions

1. Saute chicken in 1 tbsp butter and 1 tbsp olive oil.

2. Sprinkle with salt and pepper. Remove when done.

3. Saute onions few minutes. Add vinegar and bring to a boil.

4. Boil 3 minutes, or until reduced to a glaze, stirring.

5. Add broth and boil until reduced to 1/2 cup.

6. Add spinach and dried tomatoes.

7. Remove pan from heat, whisk in 1 tbsp butter.

8. Serve over chicken, and top with chopped tomato.

(Serves 3,  16 Carbs, 6 Fiber (10 net carbs), 454 Cal, 22 Fat, 49 Protein)

Cheesy  Chicken

Ingredients

12 oz chicken breasts

1 tbsp butter

3 thin ham slices

1/2 c cheddar

1/2 c cream

salt, pepper, garlic powder

1/4 tsp liquid smoke

Instructions

1. Pound chicken, then saute in butter til done.

2. Add ham slices to pan and warm.

3. Remove chicken and ham.

4. Melt a little butter in the pan, add cream, seasonings, and liquid smoke.

5. Add cheese and stir til melted.

6. Put ham slice on each chicken breast and pour sauce over top.

(Serves 2,  3 Carbs, 0 Fiber, 613 Cal, 43 Fat, 53 Protein)

Chicken Alfredo 

Ingredients

12 oz chicken breasts

1/4 cup soy flour

1 tbsp oil

1 tbsp butter

1 cup sliced mushrooms

1/2 cup Alfredo sauce

Instructions

1. Mix spices with flour and dip chicken.

2. Saute in oil and butter until done and remove from pan.

3. Add a little butter and saute the mushrooms.

4. Stir in the alfredo sauce and stir until warm.

5. Serve over chicken.

(Serves 3,  5 Carbs, 0 Fiber, 483 Cal, 31 Fat, 44 Protein)

Spicy Chicken Hash

Ingredients—Sauce

3 tbsp butter

1 cup cream

1 cup chicken broth

salt, pepper, Old Bay seasoning

thickener (guar gum or Starch)

Ingredients–Hash

2 tbsp butter

1 med onion, chopped

1 red pepper, chopped

8 oz mushrooms, sliced

1-2 cups diced cooked chicken

Instructions

1. Mix all sauce ingredients except thickener and heat in the pot.

2. Mix thickener with a little water and stir in. Cook til thickened.

3. Saute onion and pepper in the butter.

4. Add mushrooms and salt, pepper, and parsley and saute til done.

5. Mix in chicken and sauce, and serve.

(Serves 4,  9 Carbs, 2 Fiber (7 net carbs), 494 Cal, 38 Fat, 30 Protein

Crispy Chicken with Honey Mustard

Ingredients

16 oz boneless skinless chicken breasts

1/3 c sour cream

crushed pork rinds

2 T heavy cream

2 T brown mustard

2 eggs

Instructions

1. Cut each breast into 4 slices.

2. Mix sour cream, cream, mustard and eggs with a little water (to pancake batter thickness) and dip chicken in batter.

3. Roll in pork rinds til covered and place in glass baking dish sprayed with PAM.

4. Spray the top of chicken breasts with PAM.

5. Bake at 350 for 25 min.

(Serves 3 @ 3 carbs, 0 fiber, 360 cal, 18 fat, 46 protein)

“Honey Mustard” Sauce 

Ingredients

1/2 c mayo

1 tbsp brown mustard

1 packet of sweetener

Instruction

Mix and use as dipping sauce.

Total: 1 carb, 0 fiber, 802 cal, 94 fat, 2 protein

Ranch Chicken 

Ingredients

3 boneless chicken breasts

1/2 pkg Hidden Valley dry Ranch Dressing*

3 slices bacon

1 cup shredded Cheddar

Instructions

1. Lay chicken breasts in bottom of casserole dish.

2. Sprinkle dry dressing mix on top. Lay bacon across, and top with cheese.

3. Cover with foil. Bake at 350 for 45 minutes.

4. Remove foil and bake open additional 15 min.

(Total 7.5 carbs – serves 2 @ 3.8 ea)

Chicken Monterey

Ingredients

3 boneless chicken breasts

3/4 cup BBQ sauce

6 slices bacon

6 oz shredded Cheddar

Instructions

1. Pound chicken breasts until thin.

2. Saute in a pan until just about done. In the meantime, cook the bacon.

3. Pour about 1/4 cup BBQ sauce over each breast, top with 2 pieces of bacon, and sprinkle with cheese.

4. Cover just until cheese melts and serve.

(Serves 2 @ 7 carbs, 0 fiber, 639 cal, 40 fat, 66 protein)

Rolled Mozzarella Chicken

Ingredients

12 oz boneless chicken breasts

2 slices ham lunch meat

2 oz. mozzarella

crushed pork rinds

3 tbsp grated Parmesan

Instructions

1. Preheat oven to 350.

2. Mix rinds and parmesan. Pound chicken breasts flat.

3. Sprinkle with salt, pepper, garlic & onion powder.

4. Place 1/2 slice ham and some mozzarella on each breast.

5. Roll up and dip in rind-parmesan mixture.

6. Place in baking dish seam down, and bake 20-25 minutes.

(Serves 2 @ 1 carb, 0 fiber, 405 cal, 17 fat, 58 protein).

Country Chicken

Ingredients

2 tbsp olive oil

16 oz chicken breasts

soy protein isolate (for breading)

2 chopped garlic cloves

1 cup mixed red & green pepper, cubed

1/4 cup chopped onion

1 cup diced canned tomatoes

Instructions

1. Bread the chicken and saute in oil until done.

2. Remove from pan and keep warm.

3. Add a little oil to the pan, saute peppers, garlic, onion, and mushrooms.

4. Season with basil, oregano, thyme, parsley, Old Bay (or your choice).

5. Add tomatoes and liquid, breaking up tomatoes with a spoon.

6. Pour sauce over chicken and serve.

(Serves 4 @ 6 carbs, 2 fiber (4 NET carbs), 212 cal, 8 fat, 27 protein)

Chicken Fajita Casserole

Ingredients

1 tbsp oil

1 lb chicken breast, cut into strips

2 t taco seasoning mix

salt, pepper, garlic powder

1/2 cup onions, thinly sliced

1 cup red & green pepper strips

1/2 cup salsa

8 oz jack cheese, shredded

Instructions

1. Preheat the broiler.

2. Brown chicken in oil, and stir in seasonings.

3. When the chicken was done, remove from the pan.

4. Add onions and peppers and cook few minutes til crisp-tender.

5. Put chicken into casserole dish.

6. Top with onions and peppers.

7. Spread salsa on top and sprinkle with cheese.

8. Put under broiler for few minutes until cheese bubbly and melted.

(Serves 3 @ 9 carb, 2 fiber (7 NET carbs) 527 Calories, 29 fat, 55 protein)

Chicken Divan

Ingredients

1 1/2 cup broccoli, cooked

12 oz chicken breasts, raw, cut in cubes

1/2 cup mayo

1/2 cup sour cream

2 tbsp white wine

1 tsp chicken bouillon

1/2 tsp paprika

1/2 tsp dry mustard

1/4 tsp curry powder

Parmesan cheese

Instructions

1. Preheat oven 350.

2. Mix all ingredients except broccoli and chicken.

3. Stir in chicken, then broccoli.

4. Spoon into 13×9″ pan and bake 25 min.

5. Top with parmesan and bake additional 5 min.

(Serves 2 @ 6 carb, 2 fiber (4 NET carbs),780 Calories, 64 Fat, 48 protein)

Orange Chicken Stir Fry

Ingredients

3 chicken breasts, cut into strips

1 tbsp olive oil

1/2 cup water

1/4 cup DaVinci orange syrup*

1 tsp guar gum

salt and pepper

1/4 tsp ground ginger

1/4 cup soy sauce

3/4 cup red pepper, chopped

1/4 cup onion, chopped

1 cup bok choy, shredded

Instructions

1. Heat oil in a pan.

2. Sprinkle chicken with salt, pepper, garlic powder and ginger and saute until almost done.

3. Remove from pan.

4. Saute vegetables in little more oil for few minutes.

5. Mix all other ingredients well, making sure guar gum is well dissolved.

6. Return chicken to pan, then add the sauce.

7.Stir for a few minutes until everything is coated and hot.

(Serves 2 @ 9 carb, 2 fiber (7 NET carbs), 294 cal, 9 fat, 42 protein).

Chicken Parmesan

Ingredients

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

Instructions

1. Preheat oven 350.

2. Mix rinds with spices and parmesan in a shallow bowl.

3. Beat egg in another bowl.

4. Dip each chicken piece in egg, then roll in crumb mixture.

5. Lay in sprayed baking dish. Bake the chicken for 35 minutes.

6. Add about 1/4 cup tomato sauce over each breast. And sprinkle each with 1/2 cup mozzarella.

7. Return to oven and bake additional 10 minutes or until chicken is no longer pink.

(Serves 2 @ 7 carb, 1 fiber (6 NET carbs), 600 Calories, 31 fat, 70 protein)

Easy Chicken Casserole

Ingredients

3-4 chicken breasts, pounded even but not too thin

salt, pepper, garlic powder

1 cup shredded cheddar, divided

8 oz fresh mushrooms, sliced

2 tbsp olive oil

1/4 lb. sausage

4 oz cream cheese, soft

Instructions

1. Season the chicken, brown in 3 minutes on each side in oil. Set aside.

2. Crumble and cook sausage until brown.

3. Drain well. Preheat oven to 350.

4. Spray casserole dish and place mushrooms in the bottom.

5. Place chicken on top.

6. Mix sausage, cream cheese, 1/2 cheddar and spoon and smooth over the chicken.

7. Cover and bake 30 min.

8. Remove the cover. Sprinkle with remaining cheese and bake for 15 minutes until chicken completely cooked.

Serves 3 @ 5 carb, 1 fiber, 972 Calories, 69g Fat, 77g Protein