Low Carb Mexi Baked Chicken
Another personal South Beach Diet friendly favorite. It's flavorful and easy to throw together, bakes in less than 1 hour. I serve this with a side of my Mexican Jumping Beans. For the taco seasoning, I like to make my own (no sugar added; there are plenty of taco seasoning recipes to choose from, if you would like to make your own.)
Another personal South Beach Diet friendly favorite. It's flavorful and easy to throw together, bakes in less than 1 hour. I serve this with a side of my Mexican Jumping Beans. For the taco seasoning, I like to make my own (no sugar added; there are plenty of taco seasoning recipes to choose from, if you would like to make your own.)
- Carbohydrate 5.67810666666667 g
- Cholesterol 143.81 mg
- Fat 5.34 g
- Fiber 1.36813333529234 g
- Protein 63.52505 g
- Saturated Fat 2.231085 g
- Serving Size 1 1 Serving (336g)
- Sodium 886.394666666667 mg
- Sugar 4.30997333137433 g
- Trans Fat 0.889144999999999 g
- Calories 337 calories
Step-by-step
- Preheat oven to 375 degrees.
- Spray a shallow, small baking dish with non-stick spray.
- Coat chicken lightly with taco seasoning, on both sides; spoon salsa over top of breast.
- Bake, uncovered, about 45 minutes.
- Sprinkle cheese on both breasts evenly; bake for another 5 minutes or until cheese is melted through.
Chicken breasts weighing four ounces each absorb spice blends rapidly due to their thin profile, meaning the two teaspoons of taco seasoning penetrate the outer protein fibers within minutes without requiring a lengthy marination window. When applying the dry spices, rub them firmly into the damp surface of the poultry to ensure the powder adheres rather than sliding off during the initial heat transfer in the oven. Because boneless white meat lacks internal fat reserves, monitoring the internal temperature with a digital probe inserted into the thickest part prevents the poultry from exceeding 165 degrees Fahrenheit and drying out during the uncovered baking phase.
Assembling this dish entirely ahead of time allows for seamless meal planning, provided the salsa is applied just before baking to prevent excess moisture from degrading the meat's exterior texture in the refrigerator. Unbaked assembled portions wrapped tightly in heavy-duty aluminum foil maintain optimal quality in the freezer for up to three months when sealed against frost formation. Thawing frozen breasts completely in the refrigerator over a twenty-four-hour period ensures even thermal penetration once the baking dish enters the preheated 375 degree oven.
Adding the half cup of shredded cheddar during the final five minutes of cooking creates a molten topping without causing the dairy fats to separate into an oily pool on top of the salsa layer. Choosing a low-fat cheese blend modifies the melting point significantly compared to full-fat blocks, requiring careful visual monitoring until the dairy bubbles softly at the edges. Allowing the baked poultry to rest undisturbed for five minutes post-oven lets the internal juices redistribute throughout the fibers so the slices retain their moisture upon serving.
Pairing this protein with simple side dishes balances the robust tomato and chili profile without introducing excess carbohydrates that conflict with the nutritional parameters of the meal. Steamed green vegetables or spiced black beans provide a contrasting textural element that complements the tender mouthfeel of the baked poultry.
