Thursday, October 4, 2012
Here is an easy, tasty casserole dish of chicken breasts with all the familiar flavors of bruschetta. I am crazy about the flavors of bruschetta. This meal is worthy of serving to your guests and no way they would realize it is a low-carb meal. That's always the best part!
For other great Low-Carb, Gluten-Free recipes by the team & me:
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2 tbsp water (30 mL)
1/2 cup Gluten-Free Bake Mix, (125 mL)
OR simply use ground almonds
1/3 cup grated Parmesan cheese, (75 mL)
1/2 tsp Italian seasoning (2 mL)
1/2 tsp salt (2 mL)
1/8 tsp black pepper (0.5 mL)
6 chicken breasts
Black pepper, to taste
2 large tomatoes, chopped
2 tbsp olive oil, divided (30 mL)
2 tsp crushed garlic (10 mL)
1 tsp basil (5 mL)
1 cup shredded Monterey Jack cheese (250 mL)
Preheat oven to 375°F (190°C). Spray 9 x 13-inch (22 x 33 cm) casserole dish with nonstick cooking spray. In medium bowl, combine eggs and water and beat with fork until frothy.
On dinner plate, combine Gluten-Free Bake Mix, OR ground almonds, Parmesan cheese, Italian seasoning, salt and black pepper and mix well. Push mixture to one side of the plate.
Rinse a chicken breast under running, cold water. Allow excess water to drip into sink and then coat the chicken breast with the egg wash. Place on dinner plate next to “flour” mixture and poke chicken breast with a fork in several places. Sprinkle with black pepper, to taste. Spoon “flour” mixture over chicken on both sides. Lay chicken breast in prepared casserole dish. Repeat with the remainder of the chicken breasts. Bake uncovered 25 minutes. Remove from oven. Place Bruschetta topping on chicken breasts. Drizzle with 1 tbsp (15 mL) olive oil. Bake lightly covered with foil 10 minutes. Remove; sprinkle Monterey Jack cheese over top of tomato topping. Place back in oven and bake uncovered a further 15 minutes, or until chicken is cooked and juices run clear. (You may need less time if the chicken breasts are not very thick.)
Bruschetta Topping: In medium bowl, combine tomatoes, 1 tbsp (15 mL) olive oil, crushed garlic and basil. Set aside. Drain in a colander just before using.
Yield: 6 servings
32.5 g protein
11.6 g fat
4.0 g net carbs