Ultra Low Carb Chicken Parmesan

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Ingredients:

4 chicken breasts
1/2 cup parmesan cheese
2 tbsp coconut flour
1 tbsp garlic powder
1 tbsp Italian Seasoning
1/4 tsp salt
1/4 tsp pepper
1 egg, beaten
1/2 cup coconut oil
1 cup low carb pasta sauce
1 cup shredded mozzarella cheese, or 4, 2oz slices
1/2 cup parmesan cheese -optional garnish

Tools needed:

Oven
Deep frying pan or skillet
Cutting board
Plastic wrap
Mallet or meat tenderizer
2 plates
2 small bowls
Oven safe casserole dish
Tongs

 

Step 1: Preheat oven.

Preheat the oven to 350 degrees.

 

 

 

Step 2: Pound chicken.

Wrap a piece of plastic wrap around a cutting board and place the chicken breasts on it. Take another piece of plastic wrap and lay it over the chicken. Using a mallet or meat tenderizer, pound the chicken until it’s about 1 inch in thickness.

 

Step 3: Mix dry ingredients.

In a small bowl mix the parmesan cheese, coconut flour, garlic powder Italian seasoning, salt and pepper together. Set aside.

 

 

Step 4: Whisk egg.

In another small bowl whisk the egg and set aside.

 

 

 

Step 5: Heat oil.

Heat the oil in a deep frying pan or skillet. Test the temperature of the oil by dropping a few drops of water into the oil. If it crackles, its ready. If the oil begins to smoke, it’s too hot and will burn the chicken. Simply remove it from it from the heat and allow it to cool a little.

 

Step 6: Dip chicken in egg.

Dip the chicken into the egg mix to coat evenly. Allow any excess egg to drip off.

 

 

Step 7: Coat with dry mixture.

Now place the chicken into the dry mixture to coat evenly and then place the chicken aside on a clean plate. repeat with remaining chicken breasts.

 

 

Step 8. Fry.

Carefully place the chicken into the heated oil. Avoid dropping them in so the oil doesn’t splatter. Cook about 2-3 minutes on one side or until golden brown. Using a pair of tongs, carefully flip the chicken over to brown the other side.

 

Step 9. Place in casserole dish.

Transfer the browned chicken to a casserole dish. Sprinkle the mozzarella cheese on top of the chicken and then add the pasta sauce on top.

 

 

Step 10. Bake.

Place the casserole dish into the oven and bake for 15-20 minutes or until the chicken is no longer pink in the center. Garnish each piece of chicken with more parmesan cheese, if desired.

 

 

 


Nutritional info:

Serving size: 1 piece of chicken
Calories: 719.5
Fat: 49.75g
Carbs: 7.75g
Protein: 56g

*Nutritional data may vary depending on how much you coat the chicken in the above ingredients and how much oil they soak up during the frying process. The totals blow are considering the full measurements of the ingredients, although a large portion of them may not be used. The usable carb count is an estimate and it’s probably higher than the actual amount that will be consumed per serving.

 

  • Rob

    Hi,

    Do I use coconut flour or almond meal flour? The picture of the ingredients shows almond flour, but the ingredient list show coconut flour. Have you tried using finely ground pork rinds for a substitute for bread crumb coating?

    Thanks,
    Rob

    • http://www.facebook.com/alexvictorianavarro Alex Victoria Navarro

      Thanks Rob for pointing that out! I used almond meal for this particular recipe, although coconut flour works well too! I attempted to use the pork rinds in the past and found the consistency wasn’t as good. The meal and/or flour gave it a better texture.

  • Soul

    Made this twice in one week, so freaking good. Thank you Alex. Could you maybe do a ULC brownie or chocolate chips cookies recipe?