Low Carb Friends  
Netrition.com - Tools - Reviews - Faces - Recipes - Home


Go Back   Low Carb Friends > Recipes and Menus > Low Carb Recipe Help & Suggestions > Memorial to Kevinpa: His Best Recipes
Register FAQ Search Today's Posts Mark Forums Read


Reply
 
LinkBack Thread Tools Display Modes
Old 05-06-2007, 06:49 PM   #1
Blabbermouth!!!
 
Kevinpa's Avatar
 
Join Date: Dec 2005
Location: Pittsburgh, PA
Posts: 5,577
Gallery: Kevinpa
Stats: 230/160/165
WOE: Low Carb Maintenance
Start Date: May 2005
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%






Last edited by Kevinpa; 05-06-2007 at 07:33 PM..
Kevinpa is offline   Reply With Quote

Sponsored Links
Old 05-07-2007, 06:05 AM   #2
MAJOR LCF POSTER!
 
jackieba's Avatar
 
Join Date: Dec 2005
Location: Tennessee
Posts: 1,359
Gallery: jackieba
WOE: Atkins
Start Date: October 2005
Looks yummy. Thanks Kevin. And I like the way you linked the recipe for the bread crumbs.
jackieba is offline   Reply With Quote
Old 05-07-2007, 07:15 AM   #3
Major LCF Poster!
 
Brendajm's Avatar
 
Join Date: May 2004
Location: lancaster, Pa
Posts: 2,048
Gallery: Brendajm
Stats: 130/122/117
WOE: was atkins, now maintenance
Start Date: march, 2004
Looks Yummy and the calories arent too bad either!! thanks Kevin
Brendajm is offline   Reply With Quote
Old 12-14-2007, 09:25 PM   #4
Major LCF Poster!
 
theislandgirl's Avatar
 
Join Date: Dec 2004
Location: Vancouver Island, BC, Canada
Posts: 1,471
Gallery: theislandgirl
Stats: forever and ever
WOE: Atkins/PP/semi-paleo
Start Date: July 1998
Man, you are just a natural in the kitchen...I would enjoy working with you side by side...

theislandgirl is offline   Reply With Quote
Old 12-14-2007, 09:56 PM   #5
Blabbermouth!!!
 
Kevinpa's Avatar
 
Join Date: Dec 2005
Location: Pittsburgh, PA
Posts: 5,577
Gallery: Kevinpa
Stats: 230/160/165
WOE: Low Carb Maintenance
Start Date: May 2005
Quote:
Originally Posted by theislandgirl View Post
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.
Kevinpa is offline   Reply With Quote
Old 12-14-2007, 10:05 PM   #6
Major LCF Poster!
 
theislandgirl's Avatar
 
Join Date: Dec 2004
Location: Vancouver Island, BC, Canada
Posts: 1,471
Gallery: theislandgirl
Stats: forever and ever
WOE: Atkins/PP/semi-paleo
Start Date: July 1998
Absolutely.

theislandgirl is offline   Reply With Quote
Old 03-04-2011, 09:56 AM   #7
Very Gabby LCF Member!!!
 
drjlocarb's Avatar
 
Join Date: Feb 2010
Location: Indiana
Posts: 4,308
Gallery: drjlocarb
Stats: 274 /219/190
WOE: vlc/NK
Start Date: LC-1999,jan2010 274 NK 1-1-13 at 244
Saving
drjlocarb is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Trackbacks are Off
Pingbacks are Off
Refbacks are On



All times are GMT -7. The time now is 06:39 AM.


Copyright ©1999-2014 Friends Forums LLC. All rights reserved. - Terms of Service | Privacy Policy
LowCarbFriends® is a registered mark of Friends Forums, LLC.