Keto Chicken Marinara

Recipes are grain free, refined sugar free and most are dairy free. This can be eaten with or without Mozzarella cheese. I did not include the cheese in the nutrition facts listed below. I like it both ways. I like to use my pampered chef deep dish baker for this. But feel free to use any covered deep-dish glass or stoneware. We eat this with roasted spaghetti squash. I don’t use any seasonings on my squash and roast it whole after I have pricked holes into the sides with a fork. When the squash is cooked I remove it allow it to cool for a short time then cut in half lengthwise. Afterwards I slice it in half and scoop out the seeds. It is a little hard to get all the seeds out but so much easier than trying to cut the raw squash in half. I actually prefer the roasted spaghetti squash to pasta. This is a simple yet elegant meal.

2 lbs chicken breasts

1 28 oz crushed tomatoes

2 tablespoons chopped onion

1 tablespoon onion powder

1 teaspoon garlic powder

1 1/2 teaspoon salt

1 teaspoon oregano

1/2 teaspoon granulated onion

1/2 teaspoon granulated garlic

1/2 teaspoon basil

1/2 teaspoon tarragon

1/2 teaspoon parsley

1/2 teaspoon thyme

1/4 teaspoon ground rosemary

1/8 teaspoon crushed red pepper

1/8 teaspoon celery seed

*1/2 lb sliced mozzarella (optional)

 

Preheat oven to 400. Grease a covered deep dish baker. Place defrosted chicken into the deep dish baker. Put all the spices into a bowl and stir until combined. Open can of crushed tomatoes. Pour tomatoes over chicken. Sprinkle the seasonings over the tomato sauce cook 1 hour. If eating with spaghetti squash prick squash and add whole squash to the oven. Squash should take approximately 45 minutes. When chicken is ready to remove from oven allow to cool. If using optional cheese add mozzarella to chicken then return to oven for 1 to 2 minutes until cheese melts. If having with spaghetti squash cut squash in half remove seeds. Using a fork scrape off the meat of the squash from the peel or shell. Put some squash into a bowl add some chicken and spoon some tomato sauce over it.

*Nutrition Facts listed is without cheese and serves four.

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 347
% Daily Value *
Total Fat 6 g 10 %
Saturated Fat 2 g 10 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 120 mg 40 %
Sodium 1981 mg 83 %
Potassium 547 mg 16 %
Total Carbohydrate 18 g 6 %
Dietary Fiber 4 g 17 %
Sugars 10 g
Protein 4 g 8 %
Vitamin A 36 %
Vitamin C 73 %
Calcium 39 %
Iron 42 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s