Easy, quick, and flavorful twist on classic baked chicken.
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Preparation Time
10 minutes + 3-4 hours
Cooking Time
20-25 minutes
Difficulty Rating
1
Health Level
4
Serves
6
Ingredients
- 1 egg*, beaten
- ½ cup / 120 ml milk**
- 1 Tbsp / 15 ml lemon juice
- 6 cloves fresh garlic, minced or:
- 2 tsp / 5½ g garlic powder
- ½ cup / 40 g parmesan cheese**, grated
- ¼ cup / 9 g fresh Italian herbs (basil, oregano, marjoram, rosemary, thyme) or:
- 2 Tbsp. / 9 g no- or low-salt Italian seasoning blend
- 6 boneless skinless chicken breast halves**
For optimal health value, try the following ingredient upgrades:
*Organic omega-3 or pastured egg
**Organic pastured milk, cheese, and chicken
Directions
- Marinate chicken in first 4 ingredients in a glass container for several few hours in the refrigerator.
- Preheat oven to 400°F / 200°C.
- Mix cheese and seasoning blend.
- Remove chicken from marinade and coat with dry mixture. Place in shallow baking dish, and bake for 20-25 minutes or until chicken is no longer pink in the center.
Combine with a salad and favorite side.
Serving size: 1 half chicken breast
Exchanges per Serving: 0 Carb, 3 Protein, 0 Fat
when you say pastured egg do you mean a free range egg?
Hi, Matthew. Close – free range doesn’t always mean that the chickens have a diet that is natural to them, whereas pastured does. That makes the latter a bit healthier.
what can I have for dinner in addition to one piece of this chicken?
Hi, Gleber. You can have a starchy carbohydrate side dish and a vegetable side dish. Take a look at your menu, and see what accompanies protein foods.
Most of your recipes make too many servings. I am a widow and can’t make a lot of the recipes I would like to try because if that. It would really be great to have recipes for 1 or 2 people
Hi, cheberlig. We do have some recipes that yield just one or two servings. For the others, you can use our right-sizing reference here: http://www.trimdownclub.com/reducing-the-size-of-recipes.
How do we keep track of recipes we’ve tried and like?
Hi, vlohr. The easiest way is to designate a subfolder in your brower’s “favorites” or “bookmarks.”
Can we print these recipes?
Hi, JosephineJoyce. Absolutely – just use the print function as you would for a regular document. You can also select which page you wish to print – the actual recipe text is on page 2.
Hi
Are there any similar healthy meals on sale, ready prepared in any stores?
Hi, Hoylea. Yes.
1. ASDA has their “Good and Counted” series, which is excellent (https://groceries.asda.com/shelf/ready-meals/healthier-options/910000976817/1/so-false)
2. Tesco has their “Beautifully Balanced” series (http://www.tesco.com/groceries/productbuylist/default.aspx?id=G00004352)
3. Waitrose has their “Healthy Ready Meals” series
(http://www.waitrose.com/shop/Browse/Groceries/Fresh_and_Chilled/Ready_Meals/Healthy_Ready_Meals
Absolutely delicious! Family loved it!
This is also my first meal on the plan!
this will be my first meal on the plan
Hi, Zondra. Yes.
Can you use the minced garlic in a glass jar?
Made this for dinner tonight – it was delicious!
I am having this for lunch tomorrow. . Easy to fix.. .
Hi, Slimdown64. It may fit you better to use the full Menu Planner application (in “Apps” above), where you can select the foods you want in your menu and avoid recipes.
I just like keep it simple, I don’t have Time to wade through hundreds of recipes etc. Just give me foods that I can eat and I will take it from there! Yes, I am a new to this science of diet and eating right. I don’t have a spouse so that makes things somewhat difficult!
believe me, it is easier to do this without a spouse. You can eat the things you want and not have to worry about what they like or don’t like.!!
I need simple. I can do this.
This looks great, can’t wait to try it!
This one looks doable – at least I should have these ingredients in my cupboard
Hi, dsiebert. The recipes are all different in that regard, and you can usually tell by the “Exchanges per Servings” – if they only fill one or two categories, then it is likely that a side would be recommended to complete the meal. In the case of this item, for example, it is only a protein, and so a starch and vegetable would make it complete. If you use the Menu Planner to build a menu, you can use this recipe as your chicken that you select, and you will see other items you selected appear along side it.
I’m not sure exactly how this works. Are these recipes all inclusive of the meal or do you add sides, how many carbs, fat, protein for a meal, very confused.
Thanks, Another useable recipe. NHHHH
Hi, bjnelson. Absolutely!
Can I use almond breeze reduced fat milk for this recipe?
love it ..delicious ..!!
Hi, Myra. I would use rice milk for marinating, and sprinkle the chicken before baking with ground pine nuts and/or nutritional yeast powder.
What substitute would you use for the milk if you were highly allergic to dairy?
Sounds wonderful.
Hi, zuselton. This one is particularly simple – each ounce is a protein exchange (like an ounce of any meat, fish, poultry, or hard cheese), so one serving here of 3 ounces would equal 3 protein exchanges.
This is delicious…. I just made it and cooked it on top of spinach and brocolli.. How do I add this recipe into my meal plan?