Last night’s cooking adventure was Italian Roasted Chicken. I used the following ingredients for the seasoning mixture (but feel free to use your favorite seasonings):
2 tsp Italian seasoning (no salt added)
1 tsp of onion powder
1 tsp of garlic powder
1 tsp of salt
You will also need the following ingredients for this recipe:
3 Bone-in Chicken Breasts
Preheat the oven to 425 F. In a small bowl, mix together the ingredients for the spice mixture. Spray a baking dish with cooking spray and place the chicken breasts in the dish. Carefully, with your finger, make an opening between the skin and the chicken breast meat. Sprinkle the seasoning in this opening, and spread the mixture to coat the chicken breast meat. Sprinkle the seasoning mixture on the both sides of the chicken (on the skin). Repeat for the remaining chicken breasts. Bake uncovered for 25 minutes. Cover the pan with foil and cook for another 15 minutes or until cooked through.
Net Carb Count*:
Chicken Breast: 5 net carbs (entire recipe)
*Note carb counts are estimated based on the products I used. Check nutrition labels for accurate carb counts.
Comments: Roasting the chicken on the bone makes it so flavorful and juicy. I also like to experiment with different spices and mixtures. I’m staying away from nut flours while on induction so I didn’t make the chicken gravy, but the gravy would be a great addition (http://lconeday.blogspot.com/2012/02/low-carb-roasted-chicken-breast-with.html). Or you could serve the chicken with some low carb marinara sauce.
The induction recipes I have been making use minimal ingredients because I want to eat as clean as possible. I am planning all of the wonderful recipes I want to make after induction and they will be delicious! So stay tuned, it will get better!
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