Chicken Bolognese

Traditional Chicken Bolognese is made with ground chicken that is put directly into a good Bolognese spaghetti sauce.  But I find the chicken flavor frankly gets lost in that co-habitation arrangement.  This dish is how I think the chicken can shine and it is actually easy to prepare (provided you have the spaghetti meat sauce on hand).  It is quite tasty this way and makes a nice plated dish for serving to company.   This extremely nutritious dinner is suitable for your Atkins Phase I Induction menu rotations provided you omit the bit of red wine. Each serving consists of 5 oz. raw chicken breast, which cooks down to about 4.5 oz.  Of course, you may choose to use larger portions of chicken for the men at the table, but the 4 oz. portions fill me up quite nicely.


20 oz. deboned chicken breast, skinless (4 oz. per serving after cooking)

1 c. low-carb spaghetti meat sauce (I used spaghetti meat sauce)

4 basil leaves, chopped

4 oz. shredded mozzarella cheese

½ c. grated Parmesan cheese

1 oz. (2 T.) red wine (omit for Induction compliance)

2 T. olive oil

DIRECTIONS:  Preheat oven to 350º.  Pound the chicken breasts with a meat cleaver between two sheets of plastic wrap until they are just about ¼-3/8″ thick.  Heat the olive oil in a non-stick skillet and sear the chicken on both sides until golden and nearly done.  Turn off heat.  Spoon ¼ c. meat sauce over each of the four pieces of browned chicken.  Next drizzle ½ T. red wine over each serving.   Next sprinkle ¼ of the chopped basil on each piece, followed by 1 oz. of mozzarella on each.  Finally sprinkle the top of each portion with 2 T. Parmesan.    Pop that skillet into your preheated 350º oven.  Bake 20 minutes to finish off.  Serve with your favorite green vegetable or a nice green salad.  If I have some Oopsie Rolls in the fridge, I love to make some low-carb garlic bread to serve with this.

NUTRITIONAL INFO:   Makes 4 servings, each contains:

475 calories, 28.4 g  fat, 6.4 g  carbs, 1.3 g  fiber, 5.1 g NET CARBS, 45.7 g  protein, 702 mg sodium

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