So tonight’s low carb dinner was Chicken Parmesan. A delightful meal that I couldn’t finish, but will tomorrow. I’m giving the recipe as is although I stuffed mine with Spinach and Provolone Cheese, so excuse the pun, this is a very cheesy dish. I couldn’t find the pork rind anywhere – typical!
Low Carb Chicken Parmesan
Chicken parmigiana, or chicken parmesan, is a dish that consists of breaded chicken breast covered in tomato sauce and mozzarella, parmesan, or provolone cheese. A slice of ham or bacon is sometimes added. It is also known colloquially in the United States as chicken parm and in Australia as a parmy or parma
4 large Chicken breast
1/2 cup Whey Powder (divided)
2 large Eggs
3 oz Pork rinds (crushed using a mallet or in a blender)
1/4 cup Grated parmesan cheese
2 tsp Italian seasoning
1/4 cup Avocado oil (or light olive oil, for frying)
3/4 cup Marinara sauce
3/4 cup Mozzarella cheese (shredded)
Fill a large bowl with warm water and 1-2 tablespoons of sea salt. Place chicken breasts inside and set aside to brine for at least 10-20 minutes (up to an hour). Preheat the oven to 225 degrees. Arrange 3 medium bowls in a line:
1) For dredging: 1/4 cup protein powder
2) For dipping: Eggs, beaten
3) For breading: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, and remaining 1/4 cup protein powder, stirred together
When the chicken is done brining, pat dry.
Use a flat meat mallet to pound the chicken breasts to even thickness, about 1/2 inch thick. Dredge each chicken breast in the protein powder, then dip in the egg, and finally, roll in the Parmesan breading mixture to coat.
Repeat with all the chicken breasts.
Heat oil in a large oven-safe saute pan, over medium-high heat, until shimmery.
When the oil is hot, add the chicken breasts in a single layer (they will be pretty crowded and touching, which is okay).
Cook for about 2 minutes, until browned on the bottom.
Carefully flip using a thin turner, and cook for 2 more minutes, until the other side is brown.
Remove the pan from heat immediately.
Right in the pan, top each chicken breast with 3 tbsp marinara sauce, then 3 tbsp shredded mozzarella cheese.
Place the oven-safe pan into the preheated oven.
Bake the Keto Chicken Parmesan for about 10 minutes, until the cheese starts to get golden spots and the chicken is cooked through.
Garnish with fresh basil to serve, if desired.
Prepared, tried and tested Melanie Kramar
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