90 Days of Low-Carb Recipes: Day 20–Parmesan Crusted Chicken

I’m baaaack! After a few months’ hiatus, I’m ready to recommit to the Low-Carb Lifestyle and start sharing recipes again.

I thought I’d start easy this week and do some quick-fix (or fix-ahead) dishes that make low-carbing easier with a busy lifestyle. And since I do eat out a couple of times every week, I’ll also share my strategies for sticking to what’s approximately an Atkins Phase 1 daily carb limit level (Atkins is a strict 20 net grams; I’ll stick to a range of 20-40 net grams daily).

Parmesan Crusted ChickenIngredients

  • 2 boneless, skinless chicken breasts
  • 2 tablespoons mayonnaise
  • 2 oz. shredded Parmesan
  • 2 teaspoons Zesty Italian salad dressing mix*

Preheat oven to 400°F. Cover a baking sheet with aluminum foil; lightly coat foil with olive oil or spray with non-stick cooking spray.

Pat chicken breasts dry and place on greased baking sheet so that they are not touching. In a small bowl, combine mayo, cheese, and seasoning. Mix well. Smear each piece of chicken with half the mayo-cheese mixture.

Bake approximately 30 minutes or until chicken is cooked through and juices run clear. Let sit at least 5 minutes to allow the cheese on top to cool into a crust.

*One of the recipes I saw online used 2 tsp. of chili powder to give the chicken a kick. Salt and black pepper might need to be added if using a seasoning that does not include them—however, keep in mind that the parmesan will add saltiness to it on its own.

Chicken

Nutritional Info (for one serving):
Chicken: 235 calories, 0 g carbs
Mayonnaise: 99, 0 g carbs
Parmesan: 118 calories, 1 g carbs
Dressing Mix: 5 calories, 1 g carbs
Total: 457 calories, 2 g carbs

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About Kaye Dacus

Kaye Dacus Academic Editor (at NCU). Published Author (11 novels, dozens of articles, essays, poems). Prolific Procrastinator. www.kayedacus.com
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3 Responses to 90 Days of Low-Carb Recipes: Day 20–Parmesan Crusted Chicken

  1. caring58 says:

    Are you counting one breast as a serving or both breasts? How big are the breasts? I’ve made a similar recipe but instead of the dry seasoning mine uses Italian bread crumbs. I like the idea of using the seasoning to make it lower carb.

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