If you don't mind a recipe with canned soup, this Baked Chicken with Creamy Curry Sauce is actually quite delicious, and this tasty recipe is pretty low in carbs too!
Years ago when my niece Kara got married we had a recipe shower, and her future mother-in-law shared this recipe for chicken breasts with a creamy sauce. It's one of those simple recipes that really do taste good, and when I first started the South Beach Diet I ate this fairly often for an easy dinner. Nowdays I rarely cook with canned soup, but I can see from the stats that this recipe does have some fans despite the fact that it's gone for six years without a photo!
When I made this a few days ago to take photos, I did it the way I used to, cutting the chicken into pieces so the sauce would cover it as it was cooking. No matter how you make it, this isn't the most photogenic dish, but I hope the photos help show that it really is pretty tasty.
Trim six chicken breasts, cut each one crosswise into 5 or 6 pieces and arrange in a single layer in a sprayed casserole dish. (I season the chicken with a little salt and pepper.)
Whisk together canned cream of chicken soup, low-fat sour cream, mayo, curry powder, and lemon juice to make the sauce.
Spread the sauce over the chicken. (I use the rubber scraper to separate the chicken a little so the sauce can run down, but I took the photo before I did that.)
Baked Chicken with Creamy Curry Sauce
(Makes 6 servings; recipe from Kara's mother-in-law.)
6 boneless, skinless chicken breasts, trimmed
1/4 cup mayo (use real mayo, it's only 1/4 cup)
1 cup low fat sour ceam
1 can cream of chicken soup (Campbells, not low fat or low sodium)
2 tsp. sweet curry powder, more or less to taste
(for curry powder, I like Penzeys Sweet Curry)
1 T fresh lemon juice
Preheat oven to 350F. Trim all fat and tendons from chicken breasts. I like to cut each breast crosswise to make 4-5 pieces, which gives more surface for the sauce to penetrate, but this isn't necessary.
Put chicken into glass casserole dish sprayed with non-stick spray. (Use the smallest size casserole which will hold all the chicken.) Mix other ingredients in bowl, then spread over chicken. Bake 40-60 minutes, until bubbling and slightly starting to brown. I usually check it at least once and separate the chicken pieces so the sauce is running down between them. Serve hot
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
South Beach Diet / Low-Carb Diet Suggestions:
I doubt that canned soup is really recommended for the South Beach Diet, but I ate this often when I first started dieting (before I had a blog.) The soup does have a tiny bit of flour, but the amount of soup you're eating is very small, and I'd eat this occasionally for any phase of the South Beach Diet. The chicken would be good over BEST Easy Cauliflower Rice if you're wanting a low-carb meal.