Chicken Dijon Quiche

CHICKEN DIJON QUICHE

(Serves 3 @ 7 carbs, 1 fiber (6 NET carbs) 463 cal, 34 fat, 30 protein)

1 c sliced mushrooms

1/4 cup chpd onion

1 minced garlic clove

2 T butter

6 oz cubed, cooked chicken breast

1 t Italian seasoning

1/4 cup white wine

1 oz grated Parmesan

2 oz cheddar and/or Monterey Jack cheese

3 eggs

3/4 cup light cream + 1/4 cup water

1 T dijon mustard

Preheat oven to 350. Grease 9″ pie pan. Saute mushrooms and onion in butter til tender. Add garlic, then stir in chicken and seasoning and wine. Cook over med heat til liquid evaporates (few minutes). Spread mixture in bottom of pie pan. Sprinkle with cheeses. Beat together cream, water, eggs and dijon, and pour over the chicken and cheese. Bake 40-45 minutes, til mixture looks “set”.

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Chicken with Balsamic Vinegar Sauce

CHICKEN BALSAMIC VINEGAR SAUCE

(Serves 3 @ 16 carbs, 6 fiber (10 net carbs), 454 cal, 22 fat, 49 protein).

12 oz chicken breasts

2 T butter

1 T oil

1 T chopped onions

4 T balsamic vinegar

1 1/2 c chicken broth

1/2 pkg frozen spinach, WELL DRAINED

5 sun dried tomatoes, sliced

1 sm tomato, chopped

Saute chicken in 1 T butter and 1 T oil; sprinkle with salt & pepper. Remove when done. Saute onions few minutes. Add vinegar and bring to boil. Boil 3 minutes, or til reduced to a glaze, stirring. Add broth and boil til reduced to 1/2 cup. Add spinach and dried tomatoes. Remove pan from heat, whisk in 1 T butter. Serve over chicken, and top with chopped tomato.

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Herbed Mustard Chicken

Herbed MUSTARD CHICKEN

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

12 oz boneless, skinless chicken breasts

3 T butter, melted

2 t dijon mustard (1.8)

shake or two of: garlic powder, thyme

sage, cinnamon, paprika, pepper (2?)

2/3 cup crushed pork rinds

2 T grated parmesan (.4)

1 1/2 t soy flour (1)

2 T butter

Preheat oven 350. Melt 3 T butter and mix with mustard, garlic and all spices. Mix crushed pork rinds, parmesan and soy flour and place in shallow dish. Cut each breasts in half lengthwise. Coat chicken well with mustard mixture, then roll in rind mixture. Place in shallow baking dish, dot with butter, and bake covered about 30 minutes, then uncover and bake additional 15 minutes.

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Chicken Francaise

CHICKEN FRANCAISE

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

1 egg

1/4 c grated parmesan

2 T butter

1 T lemon juice

12 oz chicken breasts, pounded thin

cream (optional)

Melt butter in pan. Beat egg in bowl and add cheese til consistency of thick batter like cornmeal muffin mix. Add splash lemon juice. Thickly coat chicken breasts with batter and drop into sizzling hot melted butter. May need to add more butter. When done, remove from skillet. Can add a little cream, or broth and/or lemon juice to deglaze the pan and make a little gravy.

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Chicken Dijon Ranch

CHICKEN DIJON RANCH

[2 servings,3 carbs, 0 fiber, 386 cal, 22 fat, 41 protein]

12 oz chicken breasts

1/4 c ranch dressing

1 T dijon

2 t butter

splash white wine

Saute chicken in butter til done and remove from pan. Pour wine into skillet; cook over med high heat, scraping up browned bits. Mix dressing and dijon and whisk into wine in pan. Serve over chicken.