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-   Memorial to Kevinpa: His Best Recipes (http://www.lowcarbfriends.com/bbs/memorial-kevinpa-his-best-recipes/)
-   -   Baked Breaded Chicken, Cauliflower, and Broccoli (http://www.lowcarbfriends.com/bbs/memorial-kevinpa-his-best-recipes/492561-baked-breaded-chicken-cauliflower-broccoli.html)

Kevinpa 05-06-2007 06:49 PM

Baked Breaded Chicken, Cauliflower, and Broccoli
Baked Breaded Chicken, Cauliflower, and Broccoli

2 lb chicken breasts skinless boneless.
5 cups cauliflower and broccoli florets
1 stick butter melted
2 Tbs extra virginolive oil
1/4 cup wheat protein isolate 5000
1 cup Carbquik bread crumbs
1 cup Grated Parmesan cheese
4 medium green onions
4 sprigs fresh Italian parsley
4 sprigs fresh thyme
1 sprig fresh chives
2 large eggs
1 pinch Salt
1 pinch Pepper

1. Preheat oven to 350 degrees.
2. Grind bread crumbs, parmesan cheese, green onions, Italian parsley, thyme, and chives in a food processor to a fine mill salt and pepper to taste.
3. Then transfer to a large ziplock bag.
4. Put wheat protein isolate 5000 in another large ziplock bag.
5. Mix melted butter, olive oil, and eggs in a medium mixing bowl.
6. Cut breast in approx 1/3 lb pieces.
7. Drop each chicken piece into bag with WPI 5000 and toss to coat.
8. Then dip chicken in butter mixture to soak.
9. Then drop in bag and toss to coat with the bread crumb mixture.
10. Arrange chicken in a 13 x 9 baking dish.
11. After all chicken is coated put frozen cauliflower and broccoli in the mixing bowl with the butter mixture and toss to cover.
12. Dump vegetables and butter mixture in bag with bread crumb mixture and toss to coat then empty into a 7 x 11 baking dish.
13. Place baking dishes in oven loosely covered with foil and bake 50 minutes.
14. Remove foil and bake 10 more minutes until golden brown.

Servings: 6

Nutrition Facts
Serving size: 1 serving
Percent daily values based on a 2000 calorie diet.
Nutrition information provided by the recipe author.

Amount Per Serving
Calories 399.96
Calories From Fat (37%) 148.19
Calories From Protein (53%) 210.13
Calories From Carbs (10%) 41.64
Calories From Alcohol (0%) 0.00
% Daily Value
Total Fat 16.64g 26%
Saturated Fat 5.99g 30%
Monounsaturated Fat 6.35g
Polyunsaturated Fat 1.57g
Cholesterol 191.32mg 64%
Sodium 559.99mg 23%
Potassium 683.75mg 20%
Carbohydrates 10.52g 4%
Dietary Fiber 6.45g 26%
Sugar 2.22g
Net Carbohydrates 4.07g
Protein 53.09g 106%




jackieba 05-07-2007 06:05 AM

Looks yummy. Thanks Kevin. And I like the way you linked the recipe for the bread crumbs.

Brendajm 05-07-2007 07:15 AM

Looks Yummy and the calories arent too bad either!! thanks Kevin

theislandgirl 12-14-2007 09:25 PM

Man, you are just a natural in the kitchen...I would enjoy working with you side by side...


Kevinpa 12-14-2007 09:56 PM


Originally Posted by theislandgirl (Post 9636497)
Man, you are just a natural in the kitchen...I would enjoy working with you side by side...


Thanks for the kind words Jude. Next time I'm on your end of Canada we'll do dinner. :high5::hugs::shake:

theislandgirl 12-14-2007 10:05 PM



drjlocarb 03-04-2011 09:56 AM


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