Keto Parmesan Crusted Chicken
Ingredients
Chicken
- 2 Chicken Breasts
- 1 cup Almond Flour
- 1 cup Parmesan Cheese freshly grated
- 1 clove Garlic minced
- ¼-½ tsp. Fine Sea Salt depending on taste preference
- ⅛ tsp. Pepper freshly ground
- ½ tsp. Onion Powder
- 1 ½ tsp. Dried Parsley
- 2 Eggs
- 2 tbsp. Unsalted Butter
- 2 tbsp. Olive Oil
Creamy Dill Sauce
- ¼ cup Sour Cream
- 3 tbsp. Mayonnaise
- 1-1½ tbsp. Chopped Fresh Dill depending on taste preference
- 1 small clove Garlic minced
- 1 tsp. Lemon Juice Freshly Squeezed
- ½ tsp. Lemon Zest
- ⅛ tsp. Fine Sea Salt
- Pinch Freshly Ground Pepper
Sautéed Spring Vegetables
- ½ lb. Broccoli Rabe thick middle stems removed
- ½ lb. Asparagus tough ends removed and cut into 2” pieces
- ½ lb. Green Beans ends trimmed and cut in half
Simple Greens Mustard Dressing
- 2 tbsp. Lemon Juice
- 1 tbsp. Olive Oil
- 1 tsp. Dijon Mustard
Instructions
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.