Herb Roasted Chicken- Low Carb & Keto

This is a great dinner to make when you want a home cooked meal but you want minimal prep and chicken that pretty much cooks itself in the oven. Also, please use whatever herbs you have and like. This is just a guideline for my favorite flavors but definitely make this recipe your own!! 

I love experimenting with a combination of fresh herbs and dried. 

Skip ahead to minute 4:36 in the video above to watch me make this recipe!

Roasted Herbed Chicken- Serves 4 

2 chicken breasts, bone in & skin on (about 2 1/2-3 lb total)

2 cloves of garlic minced

3 Tbsp butter, softened

2 tsp Italian seasoning (dried)

2 1/2 tsp fresh rosemary, minced

Juice of half a lemon

1/2 tsp salt 

1/2 tsp pepper 

Preheat oven to 280 degrees .

Combine all the ingredients besides the chicken in a small bowl. Mash together until everything is well incorporated. 

Pat the chicken dry with a paper towel and smear the butter mixture all over the chicken including both sides and under the skin. 

Place in a shallow roasting dish and cover with tin foil.

Bake for 90 minutes basing 2-3 times.

After 90 minutes remove the tin foil and increase the oven temperature to 425 and cook for an additional 15-20 minutes until the skin is nice and golden brown and the chicken is cooked through. 

Remove the chicken from the oven and tent with tin foil. Allow the chicken to rest for 10 minutes. 

Then remove the meat from the bone and add back into the baking dish and baste with the sauce. 

Enjoy!

Nutritional Facts Per Serving

410 calories

71.6g protein

1.2g carbs

.2g fiber

1g NET CARBS

Sausage Pesto Bowl

Never, ever deprive yourself. That's the only way you will succeed on any diet- you need to make it into a lifestyle. Because in life there is always going to be a food craving. I frequently crave Italian comfort classics. So what do I do? I create a keto/low carb version that I can eat, enjoy, and not feel the slightest bit guilty about it.  Watch the video above to see how easy this recipe is to put together. 

Sausage Pesto Bowl- Serves 1

1 sausage link (I use the Beyond Meat hot Italian sausage)

1 Tbsp pesto

1 1/4 Tbsp fresh grated parmesan cheese, divided

1/4 cup ricotta cheese

1/8 cup mozzarella cheese 

1/2 cup tomato sauce ( I use Raos marinara)

1/4 tsp garlic powder

1/4 tsp onion powder

Sprinkle of salt & pepper to taste

Warm the sauce in a saucepan. 

Cook the sausage until it is cooked through, I like to use a grill pan to avoid the extra grease.

While the sausage cooks in a small bowl combine the ricotta, 1 Tbsp parmesan, and the mozzarella. Season with salt, pepper, garlic powder and onion powder (note: I like to use a lot of seasoning, add a little of each until it tastes right to you). Taste the cheese mixture and add more if needed. 

Slice up the cooked sausage and toss with the pesto. 

To plate, put the cheese mixture in the bottom of a shallow bowl then top with the pesto sausage and pour the sauce around the edge (see the above video for reference). Top with the reserved 1/4 Tbsp of parmesan cheese and ENJOY!

Nutritional Facts for the whole bowl

(based on the exact ingredients I used)

522 calories

14.9g carbohydrates

4g fiber

10.9 NET CARBS

27.5g protein