Swiss Chicken Bake w/Buttered Veggies

Swiss Chicken Bake w/Buttered Veggies

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  • Posted: July 14, 2018 04:30

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  • Posted: July 14, 2018 04:30

    Cardstatman

    This is a classic example of how you can take some low fat items and boost the fat (and flavor) to make it very Keto friendly. If you aren’t a big fan of Swiss you can substitute, but honestly, most of the typical overpowering Swiss flavor is gone after it’s baked. We are incorporating more Swiss because it’s anti-inflammatory. This is the first time I’ve made this chicken, and I slightly modified it from this [recipe](https://lilluna.com/creamy-swiss-chicken-bake/) **Ingredients** Chicken Breast Swiss Cheese Mayo Sour Cream Parmesan cheese Veggies of Choice Grass Fed Butter **Instructions** 1. Preheat your oven to 425 and put you chicken in an oven safe pan. We used rather small, 4 oz organic chicken breast. 2. Mix together a ratio of 1 tablespoon of mayo to 1 tablespoon of sour cream per chicken breast. 3. Place one slice of Swiss cheese on each chicken breast and cover with most of the cream mixture, saving just a small amount. 4. Add a second piece of Swiss cheese and top with the small amount of cream mixture that remains. This is mainly to help the Parmesan stick and stay put 5. Top with about 1/2 tablespoon of Parmesan or enough to cover your specific chicken breast 6. Bake for 25 mins at 425. If you have a much thicker chicken breast, you’ll want to cook for 30-40 mins (if you buy the same chicken and bake it a lot, then you probably know what works best for your set up). 7. Steam your veggies and add melted butter. In this case I mixed 50g or Cauliflower with 50g of broccoli and I used 1 tablespoon of butter. You can always add more butter if you need more fat or top the veggies with cheese instead. **Macros** This will vary based on your specific ingredients of course, but this hits us pretty well on our macros. I also use homemade mayo I make with olive oil to avoid hydrogenated soybean oil, but the macros are similar. Feel free to use any ingredients you want. We just do mostly organic and grass feed items and avoid the hydrogenated oils found in most process sauces. This is for the entire meal. I did enjoy this with a nice glass of almond milk too, but the macros are just for what’s pictured. Carlories: 647 Fat: 53gg Protein: 40g Carbs: 6g Fiber: 3g **Net Carbs: 3g** **72% Fat, 24% Protein, 4% Carbs**