Dinner Recipe

April 8, 2020

Keto Parmesan Crusted Chicken

Makes: 4 Servings

Time: Prep time – 10 minutes, Rest time – 30 Minutes, Cook time – 6 minutes



2 chicken breasts

1 cup almond flour

1 cup freshly grated parmesan cheese

1 clove garlic (minced)

1/4 – 1/2 teaspoon fine sea salt (depending on taste preference)

1/8 teaspoon freshly ground pepper

1/2 teaspoon onion powder

1 1/2 teaspoons dried parsley

2 eggs

2 Tablespoons unsalted butter

2 Tablespoons olive oil

Creamy Dill Sauce:

1/4 cup sour cream

3 Tablespoons mayonnaise

1 – 1 1/2 Tablespoons chopped fresh dill (depending on taste preference)

1 small clove garlic (minced)

1 teaspoon freshly squeezed lemon juice

1/2 teaspoon lemon zest

1/8 teaspoon fine sea salt

Pinch freshly ground pepper

Sautéed Spring Vegetables:

1/2 pound broccoli rabe (thick middle stems removed)

1/2 pound asparagus (tough ends removed and cut into 2” pieces)

1/2 pound green beans (ends trimmed and cut in half)

Simple Greens Mustard Dressing:

2 Tablespoons lemon juice

1 Tablespoon olive oil

1 teaspoon Dijon mustard


For the Chicken:

Wash and thoroughly dry the chicken breasts. Place one breast on a cutting board. Using the palm of your non-cutting hand, press down on the chicken breast to hold it firmly in place. Starting with the thick long side of the breast, use a sharp knife to cut horizontally through the breast to cut it in half. Repeat with the second half. Wrap the chicken in a single layer in plastic wrap, and pound with a meat mallet. You don’t need to pound it too much, just enough to get the chicken to an even thickness of ¼” throughout.

Beat the eggs in a medium shallow bowl.

Combine the almond flour, freshly grated parmesan, garlic, salt, pepper, dried parsley, and onion powder in a large shallow bowl.

Dip each piece of chicken in the eggs and shake off any excess. Then dip the chicken in the breading mixture. Press the breading firmly into the chicken.

Place the chicken on a plate and cover with plastic wrap or aluminum foil. Let rest in the refrigerator for 30 minutes before cooking.

Heat a large nonstick skillet over medium heat. Add the butter and olive to the skillet and stir to combine.

Saute the chicken for 3 minutes, and then flip and saute for an additional 3 minutes (or until the chicken is cooked through and golden brown on the outside). While the chicken is cooking on the second side, use a spoon to baste the chicken with the butter and oil that’s in the skillet. Once it’s finished cooking, remove from the skillet and serve immediately. If not serving immediately, place on a cooling rack.

Creamy Dill Sauce:

Mix the sour cream, mayonnaise, fresh dill, garlic, lemon juice, lemon zest, salt, and pepper in a medium bowl. Cover and refrigerate until ready to eat.

Simple Greens Mustard Dressing:

In a small bowl, mix together the lemon juice, olive oil, and Dijon mustard.

Sauteed Spring Vegetables:

Wash, prep, and dry the vegetables.

Add the broccoli rabe florets and green beans to a large nonstick skillet on medium heat. Add in the dressing and toss to combine. Saute for about 3 minutes, or until the green beans seem about half cooked.

Add in the asparagus and saute until they’re just turning bright green.

Add in the broccoli rabe leaves and turn off the heat. Stir until they’re starting to wilt.

Remove the skillet from the heat and transfer the vegetables to a plate immediately to stop the cooking process.