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.
INGREDIENTS:
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