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Thursday, 25 October 2018

Keto Chicken Parma



Don't you love it when a recipe not only tastes amazing but also sticks to your dietary needs?  This delicious chicken parma is completely gluten free and happily fits into a keto lifestyle.

Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
Easy Mozzarella Chicken is a low carb dream! Seasoned chicken simmered in a homemade tomato sauce, topped with melted mozzarella cheese! A 20-minute Low Carb Chicken Parmesan WITH NO BREADING! You don't even MISS a crispy crumb on this chicken. It is SO good!
Thank you and all credit to Karina of Café Delites for this amazing recipe ! https://cafedelites.com/easy-mozzarella-chicken-recipe/

Ingredients
  • 4 5-ounce (150 gram) boneless skinless chicken breasts
  • 1 tablespoon Italian seasoning
  • 1 teaspoon paprika
  • 1/2 teaspoon onion powder
  • Salt and pepper, to season
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 1 fire roasted pepper, (fire roasted capsicum), chopped
  • 15- ounces 425 grams crushed tomatoes, OR tomato puree (Passata)
  • 2 tablespoons tomato paste, garlic and herb flavoured if possible
  • Pinch crushed red pepper flakes OPTIONAL
  • 3/4 cup shredded mozzarella
  • 1 tablespoon freshly chopped parsley, to garnish
Instructions
  1. Arrange oven shelf to the middle of the oven. Preheat broiler (or grill in Australia) on medium heat.
  2. Season chicken with 2 teaspoons of Italian seasoning, paprika, onion powder, salt and pepper.
  3. Heat oil in a pan or skillet over medium heat. Cook chicken on both sides until browned and cooked through (about 8 minutes each side). Transfer to a plate; set aside.
  4. Cook the onion in the same pan until transparent (about 3-4 minutes) scraping any browned bits form the bottom of the pan, then add in the garlic and cook until fragrant (about 1 minute). Add the fire roasted pepper (or capsicum), crushed tomatoes, tomato paste, crushed red pepper flakes (if including) and remaining Italian seasoning. Give it a good stir to mix well.
  5. Bring to a simmer and allow the sauce to thicken while stirring occasionally (about 4 minutes).
  6. Arrange the chicken in the sauce and top each breast with 2-3 tablespoons of mozzarella cheese per breast. Transfer to the oven to broil for 1-2 minutes, or until the cheese in browned and bubbling.
  7. Garnish with parsley and serve.

Nutrition Facts
Easy Mozzarella Chicken (Low Carb Chicken Parma)
Amount Per Serving
Calories 309Calories from Fat 81
% Daily Value*
Total Fat 9g14%
Saturated Fat 4g20%
Cholesterol 107mg36%
Sodium 629mg26%
Potassium 1025mg29%
Total Carbohydrates 9g3%
Dietary Fiber 3g12%
Sugars 7g
Protein 37g74%
Vitamin A18.7%
Vitamin C26.5%
Calcium18.8%
Iron16.9%
* Percent Daily Values are based on a 2000 calorie diet.



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