Keto Crusted Chicken Parmesan

As the old saying goes; winner winner chicken dinner. ๐Ÿ˜‰

Prep time: 5 mins

Cook time: 20 mins

Total time: 25 mins

Difficulty: Easy

Serves: 4

Nutritional info (per serving)

  • Calories: 353 kcal
  • Total carbs: 5g
  • Fibre: 2g
  • Net carbs: 3g
  • Fat: 23g
  • Protein: 32g

15-September 2021, by Alice Sandwith

Chicken Parmesan is one of the most iconic, classic Italian-American dishes. Breaded and pan fried chicken cutlet smothered in tomato sauce and a blanket of melted cheese.

It's hearty, comforting and stick-to-your-ribs stuff.

This dish is a family favourite in my house and will defo be yours too; it's quick enough for a weeknight but elegant enough to serve to guests.

Make this tonight, it's kid-friendly and delicious!! Serve it over pasta, zucchini noodles, roasted vegetables, or with a large salad.

Enjoy! ๐Ÿ’ž

Ingredients

  • 90g canned chopped tomatoes (or fresh tomatoes)
  • 1 garlic clove, chopped
  • 2 tablespoon avocado oil (or ghee butter)
  • 2 large chicken breast โ€“ split into 2 each
  • 1 egg โ€“ slightly beaten
  • 40g grated parmesan
  • 40g almond flour
  • ยผ tsp dried oregano
  • ยผ tsp dried basil
  • 1/8 tsp garlic powder
  • 1/8 tsp onion powder
  • 1/4 tsp pink Himalayan salt
  • 1/4 tsp black pepper
  • 12 pieces mini-Mozzarella

Directions

  1. Start off with the marinara sauce. In a small saucepan, heat a teaspoon of the oil over medium. Add the garlic and cook until fragrant. Add the tomatoes and season with salt and pepper. Lower the heat, bring to simmer until it's thickened.
  2. While the sauce is simmering, preheat the oven to 180 degrees Celsius.
  3. Slice the chicken breast into two. (you should have 4 slice of chicken breast). Pound each chicken breast to your preferred thickness. This helps it cook more evenly.
  4. Beat the eggs in a bowl big enough and shallow then marinate the chicken breast in the egg mixture. (give it a little massage until itโ€™s all coated in eggs). Set aside.
  5. For the crumb mixture, combine the dry ingredients; parmesan, almond flour, oregano, basil, garlic & onion powder, salt & pepper in a separated plate. Give it a mix and set aside.
  6. Heat the rest of the oil in a cast iron pan or any oven proof skillet.
  7. Take each chicken breast with a fork (or with your clean hands), dip it in the crumb mixture and into the preheated pan. Repeat the process for the rest of the chicken.
  8. Cook the chicken for 2-3 minutes each side.
  9. Once cooked, turn off the heat, top it with the marinara sauce, mozzarella cheese and the rest of the parmesan cheese.
  10. Place the pan in the preheated oven, uncovered until the cheese has melted. Bon appetite. โฃ๏ธ

Step Photos

Tips & alternatives

Make it vegan by substituting chicken with eggplant, parmesan with nutritional yeast, egg with almond milk & cornstarch. Pick some plant-based mozzarella.

You can also opt for an air fryer if you have one, for a healthier and lower calories (as you know a tablespoon of avocado or olive oil is 120kcal- just sayin') ๐Ÿ˜‰

Alice Sandwith

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