One of the challenges for me eating low carb, is not having the convenience of using store bought tomato sauce. It’s quick to the table when throwing a meal together after a busy day but usually loaded with sugar. With a little planning and some easy to get ingredients, you can be enjoying a quick Italian inspired meal without the added carbs. 

Yield: Serves 2

Prep: 10 Minutes

Cook time:  20 Minutes

INGREDIENTS


  • 4 5-ounce (150 gram) boneless skinless chicken breasts
  • 1 tablespoon Italian seasoning
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • Salt and pepper, to season
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 fire roasted pepper, chopped (buy the jarred ones for convenience or next time the grills on do some extra grilled peppers and freeze)
  • 15- ounces 425 grams crushed tomatoes, OR tomato puree (Passata jarred version)
  • 2 tablespoons tomato paste, garlic and herb flavoured if possible
  • Pinch crushed red pepper flakes OPTIONAL
  • 3/4 cup shredded mozzarella
  • 1 tablespoon freshly chopped parsley, chopped basil or both, to garnish

INSTRUCTIONS


  1. Arrange oven shelf to the middle of the oven. Preheat broiler on medium heat.
  2. Season chicken with 2 teaspoons of Italian seasoning, paprika, onion powder, salt and pepper.
  3. Heat oil in a pan or skillet over medium heat. Cook chicken on both sides until browned and cooked through (about 6-8 minutes each side). Transfer to a plate; set aside.
  4. Cook the onion in the same pan until transparent (about 3-4 minutes) scraping any browned bits form the bottom of the pan, then add in the garlic and cook until fragrant (about 1 minute). Add the fire roasted pepper, crushed tomatoes, tomato paste, crushed red pepper flakes (if including) and remaining Italian seasoning. Give it a good stir to mix well.
  5. Bring to a simmer and allow the sauce to thicken while stirring occasionally (about 4 minutes).  
  6. Arrange the chicken in the sauce and top each breast with 2-3 tablespoons of mozzarella cheese per breast. Transfer to the oven to broil for 1-2 minutes, or until the cheese in browned and bubbling.
  7. Garnish with parsley or herb mix and serve.

NUTRITIONAL FACTS


For 1 Serving: Calories: 309 kcal, Carbohydrates: 9 g, Protein: 37 g, Fat: 9 g, Saturated Fat: 4 g, Cholesterol: 107 mg, Sodium: 629 mg, Potassium: 1025 mg, Fiber: 3 g, Sugar: 7 g 

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2019-10-08T18:12:33+00:00October 10th, 2019|Food|

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