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Quick Chicken Parmigiana

Contributed by: Rozanne Gold of Low Carb 1-2-3

As a professional chef for 25 years, Rozanne Gold is a big believer in using only the best and freshest ingredients -- and treating them simply to achieve fabulously flavorful results. That's what her award-winning "1-2-3" series of three-ingredient cookbooks are all about. Now Gold works her 1-2-3 magic on low-carb cooking, creating Low Carb 1-2-3, an invaluable collection of amazingly simple and satisfying recipes that meet the guidelines of all the low-carb and good-carb plans out there today, including Atkins, South Beach, Sugar Busters, and Glycemic Index diets.

Low Carb 1-2-3
What's more, every recipe is also low in calories and saturated fat, so the dishes are easy to incorporate into any weightloss program and are great for anyone who just wants to eat healthy.

Here are 225 delightfully easy and delicious recipes that sound (and taste) more complicated than just three ingredients -- from fortifying breakfasts like Baked Eggs Ranchero, to fabulous party food like Wasabi-Stuffed Shrimp, to savory main dishes like Chicken Rollatini with Salami and Roasted Peppers, to luscious desserts like Frozen Hot Chocolate.

Each recipe is placed in one of three basic categories, from very low carb to indulgent low carb, and the "Carbs That Count*" feature gives readers a quick tally of actual carbs consumed. Additional features include tips for stocking the 1-2-3 kitchen, a selection of 50 low-carb snacks, a collection of 50 low-carb menus, and a reference list ranking carb-smart (and not-so-smart) foods.

Whether you're looking for recipes to help you stick to a low-carb diet or just want to improve the quality of your family meals, you will be delighted to discover that satisfying, low-carb meals are as easy as 1-2-3.

Chicken "parm" is one of America's most popular dishes, but it always comes breaded and fried. I've low-carbed it here (and slashed the calories) by scrapping the breading but not its essential Italian spirit, nor the oozing melted cheese. This is perfect for a get-it-on-the-table-fast lunch or supper.

VLC - Very Low Carb - Carbs That Count - 5 grams


  • 4 skinless, boneless chicken breasts (8 ounces each)
  • 1 cup marinara sauce
  • 3 1/2 ounces provolone cheese, thinly sliced


In a large, deep, nonstick saute pan, add salted water to a depth of 2" and bring to a boil. Slip the chicken into the water and reduce the heat to medium. Cook until the chicken is just firm to the touch, about 10 minutes. Immediately remove the chicken from the water and pat it dry with paper towels. Season the chicken with salt and ground white pepper.

Preheat the broiler.

Spray a rimmed baking sheet with cooking spray.

In a small nonstick skillet over medium heat, add the sauce and heat until just hot.

Place the still-warm chicken on the baking sheet. Spoon the sauce evenly over the chicken and cover them with the cheese. Broil about 6" from the heat until the cheese is a little bubbly and golden brown. Remove the chicken from the oven and serve immediately.

Nutritionist's Note: Many jarred marinara sauces are very high in added sugars. Check the nutrition labels and buy one that contains no more than 5 grams of carbohydrates per 1/2 cup.

Serving Size: Makes 4 Servings

Nutritional Information: CTC* 5.03; Total Carbs 6.53; Fiber 1.50; Total Fat 12.41; Sat Fat 5.73; Protein 59.71; Calories 392

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