• tmacon1963

Low Carb / Keto Chicken Parmesan. 9 total 7 net Carbs per serving .

Updated: Jan 21

This low carb classic radically reduces the net carbs of traditional chicken Parmesan from around 79 net carbs and 1060 calories to 7 net carbs and 786 calories , While still in a portion that is very satisfying . The key is to find a no sugar added tomato sauce with 6 or less carbs per ½ cup and then only use ¼ cup per serving instead of drowning the dish in tomato sauce , use it as a nice garnish and accentuate the flavor of the chicken and cheese . To that end I substituted a five cheese blend for the traditional mozzarella , but hey use the cheese you like best . Pictured here with sautéed Rapini prepared in the traditional manner, a very nice dish indeed . ( note carb count does not include side dish )

Low Carb Keto Chicken Parmesan.


Ingredients :


Two large boneless skinless chicken breast .

1- Cup grated parmesan cheese. This can be the cheap stuff in a can

3- Tablespoons minced fresh parsley or 2 tablespoons dry.

¼ - Cup of coconut flour.

Italian herbs .

1- Cup +/ - shredded Italian cheese blend.

2- Eggs.

¼ - Teaspoon cayenne pepper.

2 – Teaspoons baking powder .

1- Clove of garlic. Paper on

1- Cup no sugar added tomato or marinara sauce.

Olive oil as needed.

Salt and pepper.

Fresh basil leaves for garnish.

Parmigiano reggiano cheese for garnish .

Flake sea salt and fresh cracked pepper to garnish.

Cling wrap baking sheet preferably with a wire mesh cooking rack and cooking spray.


Preparation :


Pre Heat oven to 500 degrees .


With a sharp knife , carefully slice the chicken breast into scallops by placing the breast firmly on the board and with on hand on top bisecting to make two equal halves .


Place a sheet of cling wrap on a cutting board and spray with cooking oil lightly .


Place a scallop on top of sprayed cling wrap and then spray the chicken.


Cover with another sheet of clink wrap and using a meat mallet or rolling pin pound chicken to a universal thickness of ¼ inch or less. Set aside.


Prepare egg wash by beating two eggs together with cayenne pepper and baking powder . ( you may need to dissolve the baking powder in a tablespoon of water then add to egg wash.


In a flat baking pan or large dinner plate combine parsley with grated parmesan cheese and spread out evenly .


Salt , pepper and sprinkle with Italian herbs both sides of chicken scallops , pressing the seasoning in with your hands ,


Then using a wire mesh or your hands lightly dust the scallops with coconut flour , pressing into the flesh then shaking off excess . Set aside.


In a skillet over medium high, heat ¼ inch of olive oil .Crush and add in whole garlic clove for flavor. ( leave paper husk on garlic to keep from burning .


Meanwhile dredge a scallop or two ( how ever many the pan will hold at one time ) in the egg wash thoroughly coating with the egg wash then into the parmesan cheese and parsley mix also coating both sides , pressing in and shaking off excess.


Once oil is hot , shimmering and lightly smoking . Carefully add in the chicken scallops to the pans capacity without overcrowding ( usually only one or two ) .


Reduce heat to medium and fry each side about 2 minutes or till brown and a nice crust forms. .

Once done remove each scallop to baking sheet .


Using a tablespoon thinly spread a layer of tomato sauce down the center of each scallop leaving sides uncovered.


Then put a generous portion of the cheese blend right over sauced area .


Place into oven to melt and lightly brown cheese . About five minutes .


Meanwhile heat remaining tomato sauce to steaming hot either on stove top or in microwave . Adding sauce if necessary.


Once finished oven remove to a serving plate . Top each one with hot tomato sauce right over melted cheese . should use 4 tablespoons of sauce per serving total .


Quickly chop or tear basil leaves and garnish each scallop with .


Grate some parmigiano reggiano over all as a garnish .


Finish each with a little fresh cracked pepper and a pinch of flake sea salt.



Serve with a side of sautéed zoodles , broccoli or Rapini . or what ever you prefer .


Nutrition Facts Servings 4.0 Amount Per Serving calories 786 % Daily Value * Total Fat 46 g 71 % Saturated Fat 22 g 109 % Monounsaturated Fat 8 g Polyunsaturated Fat 1 g Trans Fat 0 g Cholesterol 136 mg 45 % Sodium 1687 mg 70 % Potassium 369 mg 11 % Total Carbohydrate 9 g 3 % Dietary Fiber 2 g 9 % Sugars 1 g Protein 82 g 164 % Vitamin A 38 % Vitamin C 5 % Calcium 111 % Iron 10 % * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


How to video below .


https://www.youtube.com/watch?v=n9lm8iZtrYc


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