BEFORE going in the oven

OUT of the oven!

This was over-the-top good!  I think you'll love this simple, but high-on-taste recipe, same as my hubby and I did!  It was delicious is all I can say.  If I had not had my Garlic Parsley steak dinner just a little while ago, I would be hungry again just looking at this dinner.  Turns out though, low-carbing is very satiating.  The minute I go off low-carbing and start sampling white flour or weight wants to go up (and normally my weight stays pretty stable week after week), let alone the inflammation it causes in the body.  Did you know inflammation can actually be fattening?  I read that somewhere.  If you eat a food that you know you are allergic to and that will cause inflammation in the body, I believe it is fattening.  I am going by memory, but something to Google, if you are interested. 

6 slices bacon, cut up into small pieces
4 large chicken breasts
Seasoning salt, to taste
4 oz Deli ham slices, four of them (125 g)
4 oz cheese slices, four of them (125 g)
  (Muenster recommended)
1 cup grated Monterey Jack cheese (250 mL) 

Preheat the oven to 350°F (180°C). 

In frying pan, cook bacon, until just before it gets too crispy.  Remove and save the bacon fat.

Pat chicken dry with paper towels.  Remove any little bits of bone and excess fat.  Slice chicken breasts through, but not all the way, as if you’re going to butterfly them or stuff them.

In frying pan over medium high heat in hot bacon fat, sear chicken breasts on both sides until turning golden in spots, about 6 minutes.  Sprinkle both sides with seasoning salt. Place chicken breast in 9 x 13-inch (2 L) casserole dish.

Stuff each chicken breast with a folded-over slice of ham.  Within each piece of ham, place a folded-over slice of Muenster cheese (or whatever cheese you have on hand).  Top with bits of bacon on each chicken breast.

Bake uncovered 10 minutes.  Cover with grated Monterey Jack (or whatever you have) cheese and bake another 20 minutes, or until juices run clear.  If your chicken breasts are very thick, you may need at least another 15 minutes cooking time.  Slice through the thickest part of a breast - it should be white throughout and not pink or use a meat thermometer to be precise; 165°F (74°C).

Yield:  8 servings
1 serving
288.6 calories
41.2 g protein
12.4 g fat
0.0 g fiber
0.6 g net carbs

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Dr. Mary Vernon 

How do you properly describe someone like Dr. Mary Vernon from Lawrence, Kansas? She is arguably the most enthusiastic, knowledgeable, articulate defender of the science behind low-carb diets and is attempting to convince her fellow physicians to embrace this way of eating with their patients, too. That's why she created Innovative Metabolic Solutions (IMS) as an educational and consulting tool for the medical community. Like Dr. Westman, who she collaborates with at IMS, she is very actively involved in the ASBP and has helped open the door to the most current low-carb science being shared with hundreds of doctors year after year. Dr. Vernon is the co-author of the 2004 release Atkins Diabetes Revolution and has a reputation for taking on patients that other doctors have given up on -- and making them better! Learn more about the work of Dr. Vernon at



Hannah Sutter 

How does a 46-year old attorney from the UK with two teenagers decide to give up a successful career in order to start a new low-carb food company called Go Lower? Well, if you're as ambitiously passionate as Hannah Sutter, you do it with all of your gusto with no regrets. And that's exactly what she did in 2007. She became so dismayed over the treacherous state of health that was a direct result of the poor nutritional choices promoted heavily by the government that she sought out answers in a methodical way using her legal background to investigate the answers. When Sutter implemented what she had learned on herself -- namely cutting out starch and sugar and sticking to real, whole food sources -- she lost weight and found a sustainable way of eating that would work in the long-term. In 2010 she released a book entitled Big Fat Lies: Is Your Government Making You Fat? that detailed everything she has learned putting the low-fat, high-carb diet on trial. Learn more about Hannah Sutter at



Dr. Stephen Phinney and Dr. Jeff Volek 

If ever there were two men who are like-minded with a purpose in mind, it has got to be Dr. Stephen Phinney and Dr. Jeff Volek. Dr. Phinney has spent over 35 years studying diet, exercise, fatty acids and inflammation. In 1983, he conducted a landmark research study on keto-adaptation (a term he coined) in cyclists. He fed these lean, highly-trained endurance athletes a very low-carbohydrate (less than 10 g daily), very high-fat (over 80% calories from dietary fat) diet for four weeks. What he found was that after an initial period of adjustment, these cyclists transitioned from being carbohydrate fuel burners to fat-for-fuel burners. This scientific breakthrough has been all but ignored by the scientific and athletic community for the past three decades. Dr. Volek has been a dietitian-researcher for over 15 years studying diet and exercise as it relates to health and performance. He is one of the leading low-carb researchers in the world conducting his work at the University of Connecticut and contributing to over 200 papers. These two men collaborated with Dr. Westman in 2010 on The New Atkins For A New You and have since written two more books together: The Art and Science of Low Carbohydrate Living in 2011 and The Art and Science of Low Carbohydrate Performance in 2012. They are working on another book, devoted to helping people who eat a low-carb diet overcome common obstacles that prevent them from being successful, due to release in 2013. Learn more about their work at