Keto-Friendly Chicken Parmesan
Ingredients List
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1 (8 ounce) skinless, boneless chicken breast
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1 large egg
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1 tablespoon heavy whipping cream
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1 ½ ounces pork rinds, crushed
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1 ounce grated Parmesan cheese
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½ teaspoon salt
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½ teaspoon garlic powder
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½ teaspoon red pepper flakes (Optional)
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½ teaspoon ground black pepper
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½ teaspoon Italian seasoning
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1 tablespoon ghee (clarified butter)
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½ cup jarred tomato sauce (such as Rao's®)
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¼ cup shredded mozzarella cheese
Cooking Instructions
Position the oven rack about 6 inches below the broiler and preheat your oven's broiler setting.
Slice the chicken breast horizontally from one edge to within 1/2 inch of the opposite edge. Open the pieces like a book and flatten the chicken to about 1/2-inch thickness using a meat mallet.
In a bowl, whisk together the egg and cream until well combined.
In a separate shallow dish or plate, mix together crushed pork rinds, Parmesan cheese, salt, garlic powder, red pepper flakes, black pepper, and Italian seasoning.
Dip the chicken into the egg mixture, ensuring it’s fully coated. Then press it into the breading mixture, making sure both sides are generously coated.
Heat a skillet over medium-high heat and add ghee. Place the coated chicken in the pan and cook until fully cooked through and the juices run clear, about 3 minutes per side. The internal temperature should reach 165°F (74°C). Be cautious not to disturb the breading.
Place the chicken onto a baking sheet. Spoon tomato sauce over the top and sprinkle with mozzarella cheese.
Broil the chicken until the cheese is melted, bubbly, and lightly golden, about 2 minutes.
Nutritional Information (per serving)
| 442 | Calories |
| 25g | Fat |
| 6g | Carbs |
| 47g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 2 | |
| Calories 442 | |
| % Daily Value * | |
| Total Fat 25g | 32% |
| Saturated Fat 12g | 61% |
| Cholesterol 217mg | 72% |
| Sodium 1605mg | 70% |
| Total Carbohydrate 6g | 2% |
| Dietary Fiber 1g | 5% |
| Total Sugars 3g | |
| Protein 47g | 93% |
| Vitamin C 5mg | 6% |
| Calcium 212mg | 16% |
| Iron 3mg | 14% |
| Potassium 517mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.
Evaluation :
5/5