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Serves 4 | Prep Time | Cook Time

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Ingredients You'll Need

4 boneless, skinless chicken breasts
¼ teaspoon salt
¼ cup soy or whey flour
¼ teaspoon ground pepper
½ teaspoon thyme , finely crushed
½ teaspoon cayenne pepper
1 egg, beaten
1 cup Monterey Jack cheese, shredded
½ teaspoon Worcestershire sauce
½ cup mayonnaise


• In plastic bag, mix together flour, salt, pepper, thyme,

and cayenne pepper. Add chicken, one piece at a time,

shaking to coat. Spray an 8-inch square baking pan;

arrange chicken, breast side down, in a single layer. Bake,

uncovered, for 30 minutes at 400 degrees. Turn chicken

and bake 10 minutes more. In small bowl, mix together

egg, mayonnaise, Monterey Jack cheese, and

Worcestershire sauce. Pour sauce over chicken. Bake

another 10 minutes or until fork can be inserted in chicken

with ease and cheese is bubbling. 4 servings of 3 grams

carb per serving.

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