Aussie Chicken (Keto friendly)

I really ought to get my hubby to write this post. No one could do the recipe justice better than he could. I am not sure exactly what it is that he loves about this recipe so much; is it the “honey” mustard? Is it the marinated tender chicken breast? Hmmm, maybe its the melty cheese or crispy bacon? Beats me….

Anyway, I made this back when we were “eating clean” and it was such a hit I had to find some sort of a variation for Keto. I think I struck a good balance here. I will say, this dish DOES have carbs, but as you will see, it is half honey and half stevia that help to make the honey mustard sauce.

Aussie Chicken, not to be confuse with being from an actual Australian Chicken…..This little guy is called an Australorp, but we will have no use for him in this simple boneless generic chicken breast recipe…..

Australorp

I want to give credit where credit is due here, this recipe is an adaptation from an AllRecipes recipe which HERE is the link. The difference is that there is no corn syrup, this adaptation is much lower carb, and the breasts are marinated (I also used a sharp cheddar instead of Jack Cheese, but both are amazing). Keto Aussie Chicken in short is a marinated chicken breast baked in honey mustard, then topped near the end of baking with cheese, bacon and parsley which is then melted to perfection. I serve this atop cauliflower rice along side either steamed broccoli or roasted asparagus, salad or any other green fresh veggie.

If you don’t want to marinade or don’t have time, it’s not the end of the world, just skip the step, but it really does make a delicious difference!

IMG_20170612_131925

Recipe

4 chicken breasts
For the marinade:
about 6 shakes of a good red hot sauce (Crystal’s is awesome or Texas Pete)
3 tbsp mustard
1 tbsp kosher salt
1 tsp stevia extract liquid form
1 tsp black pepper
1 tsp onion powder
1 tsp garlic powder
water (until covering chicken breasts

Combine These ingredients into a zip top bag and allow to marinate for anywhere from 30 minutes to overnight (obviously longer is better).

After your chicken breasts have had the chance to marinate, lay them out on paper towels to absorb the excess moisture while you……

Mix together,

1/2 cup yellow or brown mustard
1/4 cup mayonaise
1-2 tsp liquid stevia(tasting for preference)
2 tbsp honey
1/2 tsp dried parsley
1/2 tsp onion powder
1/2 tsp minced or dried garlic powder
1/4 tsp black pepper
1/4 tsp sea salt

Set aside and crisp bacon and grate cheese….

Bacon, 10 strips crisped
2 cups cheese grated, grass fed preferred (any white cheese will work, cheddar used here)

In an 8×8″ baking dish, place your chicken breasts and sprinkle with a light layer of salt, then the honey mustard sauce. Bake at 350º for 30 minutes, then pile on the grated cheese and top with bacon and bake for another 10 minutes. Remove from oven and sprinkle with a little more dried or even better, fresh parsley! Let rest for 5-10 minutes and serve.

 

 

 

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