Keto Chicken Parmigiana
A popular Italian-American staple, topped with cheese, tomato sauce made keto friendly
Servings: 1 person
Nutrition
Calories: 712kcal | Carbohydrates: 13.3g | Protein: 46.3g | Fat: 52.6g | Fiber: 4.8g
Equipment
- 1 Flat bottomed Frying pan
Ingredients
- 1 no. Chicken Breast ~125-150 g
- 20 g Almond Flour Coarsely ground in mixie
- 10 g Coconut Flour
- 10 g Butter
- 30 g Mozzarella Cheese Swap with any available cheese like Parmesan, cheddar, etc.
- 1 tbsp Olive Oil
- 1 no Egg
- 1/2 tsp Oregano or Italian seasoning
- 3-4 Basil Leaves or Parsley/ Coriander shredded
- 2 cloves Garlic cloves large
- 200 g Tomato
- Salt and Pepper as required
Instructions
Preparation
- Slice the chicken breast to flatten it like a butterfly & lightly pound it with the back of a knife of blunt object, to level it.
- Marinate it with salt & pepper and set it aside until required.
- Blanch the tomatoes, remove skin and seeds & mince it to a pulp.
- Break the egg into a bowl, whisk it and set aside. Finely chop garlic.
- Mix the flours together and set aside
Cooking Steps
- Warm a flat bottom pan and pour the olive oil in it.
- Sauté the garlic and tomatoes until it turns pulpy and oil starts to seep out. Season it with salt and pepper. Add half the herb mix and set aside.
- Dip the chicken breasts in the egg and flour mix to get a nice thick coating.
- In the same pan, melt the butter on low/medium heat and place the chicken breast on it.
- Cook till golden and flip to the other side. Spread the tomato sauce evenly and top with cheese and herbs.
- Cover it with a lid and let it cook until the cheese melts. Ensure it doesn’t burn.
- Once a nice crust is formed on the bottom, plate it and serve immediately.
Notes
- If you have Parmesan Cheese, you can swap with Mozzarella. I only had Mozzarella on hand.
- You can either choose only almond flour or only coconut flour.
- The macros will slightly vary depending on the weight of the chicken breast.
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