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Keto Parmesan Hen over Zoodles is Parmesan fried rooster with marinara sauce and mozzarella served over zucchini noodles; an outdated favourite however wholesome, gluten free, excessive protein & solely 6 web carbs!
The look I obtained from my household after I served this Keto Parmesan Hen over Zoodles was a mixture of awe and pleasure and “why haven’t you made this earlier than?”
Sure, why haven’t I? It actually wasn’t troublesome.
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The rooster:
I wanted a rooster recipe that was not coated in breadcrumbs. I used the recipe for Low Carb Not Breaded Hen (1 web carb per piece!) and altered the seasoning just a bit bit and it labored completely!
The sauce:
We like my selfmade Spaghetti and Pizza Sauce; both a smaller batch made within the crock pot or a bigger batch for the freezer. It’s low carb and all elements that I do know what’s in there. Many of the elements are herbs and spices that I combine up forward so it’s so simple to simply dump them in with the tomato sauce and meat after I wish to make the sauce. Simple-peasy! There are some sauces that you may purchase additionally if that’s what you want; Rao’s is an effective one.
The zoodles:
I put them into boiling water for simply a few minutes. We like them delicate like noodles however not mushy. Don’t cook dinner them lengthy although or they are going to undoubtedly get mushy quick! Some will salt (affiliate hyperlink) them and allow them to sit for half-hour or so after which squeeze out additional water earlier than sautéing a skillet with butter, olive oil (affiliate hyperlink) or coconut oil (affiliate hyperlink) for a couple of minutes; once more, only a few minutes! Others is not going to cook dinner them in any respect and depend on the new sauce to heat them sufficient. That’s too crunchy for our desire. These are some concepts. You’ll have to attempt it and see the way you prefer it accomplished greatest.
Components
boneless, skinless rooster breasts
egg
grated parmesan cheese (affiliate hyperlink)
golden flaxseed meal (affiliate hyperlink)
almond flour (affiliate hyperlink)
Italian seasoning (affiliate hyperlink)
salt (affiliate hyperlink)
black pepper (affiliate hyperlink)
marinara sauce
mozzarella cheese, shredded
Instructions
First, minimize rooster in half width smart so the items are skinny after which into 4 items. You can too use thighs if you want.
Mix the parmesan cheese, flaxseed meal (affiliate hyperlink), almond flour (affiliate hyperlink), Italian seasoning (affiliate hyperlink), salt and pepper (affiliate hyperlink) on a plate.
Beat an egg in a dish sufficiently big to dip the rooster items into.
Dip every bit of rooster into the egg after which cowl properly with the breading combination.
Warmth additional virgin olive oil (affiliate hyperlink) or your selection of cooking oil in a skillet over medium warmth and fry rooster items for a couple of minutes on both sides. They don’t need to be cooked by; simply properly browned.
Switch rooster to a baking dish. Cowl with sauce and mozzarella cheese.
Bake in a preheated 400* oven for quarter-hour or till rooster is cooked by. Examine by chopping rooster to see chicken and clear juices or ensure by utilizing a meat thermometer that reads 165*.
Make your zucchini into noodles and cook dinner to your desire.
Serve over zoodles.
If you happen to make this Keto Parmesan Hen over Zoodles recipe, let me know! Price it and go away a remark beneath. I really like listening to from you!
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Prep Time
quarter-hour
Cook dinner Time
25 minutes
Whole Time
40 minutes
Components
- 1 lb. boneless, skinless rooster breasts
- 1 egg
- 4 Tbsp grated parmesan cheese
- 3 Tbsp golden flaxseed meal
- 1 ½ Tbsp almond flour
- 2 tsp Italian seasoning
- ½ tsp salt
- 1/8 tsp black pepper
- 1 cup marinara sauce
- 1 cup mozzarella cheese, shredded
Directions
- First, minimize rooster in half width smart so the items are skinny after which into 4 items. You can too use thighs if you want.
- Mix the parmesan cheese, flaxseed meal, almond flour, Italian seasoning, salt and pepper on a plate.
- Beat an egg in a dish sufficiently big to dip the rooster items into.
- Dip every bit of rooster into the egg after which cowl properly with the breading combination.
- Warmth additional virgin olive oil or your selection of cooking oil in a skillet over medium warmth and fry rooster items for a couple of minutes on both sides. They don’t need to be cooked by; simply properly browned.
- Switch rooster to a baking dish. Cowl with sauce and mozzarella cheese.
- Bake in a preheated 400* oven for quarter-hour or till rooster is cooked by. Examine by chopping rooster to see chicken and clear juices or ensure by utilizing a meat thermometer that reads 165*.
- Make your zucchini into noodles and cook dinner to your desire.
- Serve over zoodles.
Vitamin Info
Yield
4
Serving Dimension
1
Quantity Per Serving
Energy 386Whole Fats 17gSaturated Fats 6gTrans Fats 0gUnsaturated Fats 9gLdl cholesterol 171mgSodium 948mgCarbohydrates 9gFiber 3gSugar 4gProtein 47g
This information was supplied and calculated by Nutritionix utilizing unknown manufacturers until named within the recipe. If vitamin is necessary to you, I extremely encourage you to confirm any information you see right here together with your favourite vitamin calculator. Additionally, you may put in precisely what you used so it’s the most correct. That is simply to offer you an thought, as any vitamin calculation will not be precisely correct until each single product model used is entered. Please be aware additionally that I’m not a licensed nutritionist or well being skilled of any type. Please seek the advice of a health care provider or skilled skilled for medical recommendation.
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