Keto Diet
- 1 ½ lbs boneless skinless chicken breasts or tenderloins
- 1 large egg
- 1 tablespoon cream
COATING:
- 1 cup crushed pork rinds
- 1/2 cup grated Parmesan cheese
- 1 teaspoon garlic powder
- 1 teaspoon Italian seasonings
- 1/2 teaspoon salt
- 1/2 crushed red pepper, (optional)
- 1 tablespoon ghee, avocado, or olive oil
- 1 cup marinara sauce, (see note)
- 3/4 cup shredded mozzarella cheese
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Preheat oven to the broil setting.
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If chicken breasts are thick, slice lengthwise. You want a thin breast or tenderloin. You can also pound them thin.
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In a medium bowl, combine the egg and cream.
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In a separate bowl, combine the pork rinds, Parmesan cheese, garlic powder, Italian seasonings, salt, and crushed red pepper if using. Whisk together.
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Dip each piece of chicken in the egg mixture and then in the pork rind mixture until well coated.
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In a large skillet, heat the ghee or oil over medium high heat. Place chicken evenly in pan and cook for 3-5 minutes per side until coating is golden brown and until chicken is no longer pink.
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Transfer chicken to a baking sheet and top with marinara sauce. Sprinkle with the mozzarella cheese.
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Broil until cheese is melted and bubbly. Remove and serve.
The type of marinara sauce does matter. Marinara sauce can be sugary so make sure you find a low sugar one like Rao’s.
Serving: 1g, Calories: 412kcal, Carbohydrates: 6g, Protein: 50g, Fat: 20g, Saturated Fat: 10g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 0.02g, Cholesterol: 157mg, Sodium: 1259mg, Potassium: 870mg, Fiber: 1g, Sugar: 3g, Vitamin A: 638IU, Vitamin C: 7mg, Calcium: 247mg, Iron: 2mg
