Free Atkins Diet and Lo Carb Recipes
Info (approx):
total calories: 498
protein: 35.5grams
carbs: 25 grams
fat: 30 grams
fiber: 10 grams
Ingredients:
- 1/4 teaspoon dried rosemary or 1/2 teaspoon minced fresh
- salt and pepper to flavour
- 1/2 pound Gruyere cheese, coarsely shredded
- 2 tablespoons butter
- 4 medium onions, thinly sliced
- 4 cups chicken broth
- 1 slice of bread
Instructions:
Melt the butter in a large saucepan. Add onions, fry slowly
over a medium low heat, stir occasionally until onions are well
cooked. Add chicken broth, rosemary and salt, and bring it to
the boil. Cover and simmer over a low heat for 20 - 25 mins.
Add a slice of toast, with the cheese melted over the top, to
the serving bowl.
Cheese Topped Chicken & Mashed Cauliflower (Calories
334) (Carbs 12g)
- 5 oz (140g) (raw weight) boneless, skinless chicken breast
(162)
- 2 tbsp (1 oz/28g) shredded/grated low-fat cheese (70)
- 1 medium tomato, sliced (35)
- 1/4 tsp black pepper; 1 tsp olive or canola oil (45)
- 4 oz (110g) cauliflower flowerets (florets) (25)
- 1 tsp (5g) light butter (17)
Recipe Instructions
- Beat the chicken breast to flatten, place in oven dish
and drizzle oil over.
- Cook, covered in foil, in oven preheated to 180 degrees,
for 20 minutes.
- Remove chicken from oven, top with sliced tomato, cheese,
grill until cheese melts.
- Boil or microwave cauliflower until soft, mash with butter
and pepper
Remarks
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