AMY'S ROTEL CHICKEN
3 boneless skinless chicken breasts
10 ounce can Ro-tel tomatoes, undrained
Put the chicken in an 8x8" baking dish. Pour the tomatoes and liquid over the chicken and try to keep the bits of tomato on top of the chicken, not in the bottom of the pan. Bake at 350º 30-45 minutes or until done to your liking (see my comments below).
Makes 3 servings
Do not freeze
Per Serving: 144 Calories; 2g Fat; 28g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs
This is another recipe from Amy's Eating Low website. You can watch a video of Amy making this dish here. I wasn't sure if I should season the chicken a little before adding the tomatoes so I decided to just make it as Amy said. I think it came out fine without any additional salt. This dish is about as simple as you can get but it tasted pretty good. Amy baked hers about 45 minutes but I found that my chicken was done after only 30 minutes. It was cooked all the way through but still moist and juicy. I wouldn't try to use more than 3 chicken breasts per can of tomatoes. There was just enough to cover the three. Although this tastes pretty good, it is a little plain. To jazz it up a little, I melted a slice of Deluxe American cheese over half of my piece of chicken and it reminded me a little bit of that dip that you make with Ro-tel tomatoes and Velveeta cheese.
Here are the counts for a serving topped with one slice of Deluxe American cheese:
Per Serving: 249 Calories; 10g Fat; 34g Protein; 4g Carbohydrate; trace Dietary Fiber; 3.5g Net Carbs