We made one of the best meals yesterday. It was a Low Carb Chicken Parmesan. We used crushed pork rinds and gluten free flour for the breading. And the chicken turned out so moist. Using the pork rinds and gluten free flour for the coating, makes this a delicious and healthy recipe that is Keto friendly.
What is Chicken Parmesan?
Chicken parmesan is a dish that consists of breaded chicken breast covered in marinara sauce and mozzarella, parmesan, or provolone cheese.
The dish, also known as “chicken parm”, originated in the northeast United States from Italian immigrants, and became a popular staple in restaurants serving Italian-American cuisine by the 1950s.
It’s on the menu at every “red sauce” restaurant the nation over and for some, is their debut into Italian food. It has found its way tucked into a hero or plated with a side of spaghetti.
It’s been beaten with a mallet, covered with breadcrumbs, canvassed in sauce, and finished off with mozzarella cheese in home kitchens and gourmet restaurants longer than any of us recall.
We’re talking about chicken parmigiana and if there was a food hall of fame honoring Italian-American staples, it would be among the first inductees.
These fixings can see minor changes depending upon the cook’s inclination, however generally, when you request “chicken parm” in a restaurant or your mother says it’s what’s for supper, you understand what you’re getting.
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Why do they call it chicken parmesan?
Parmesan cheese is the name of an Italian extra-hard cheese made of cow’s milk. The original Parmesan cheese is more precisely called Parmigiano-Reggiano. It is produced only in Italy, in the provinces of Parma, Reggio Emilia, Modena, Mantua (partly)and Bologna (partly).
The prototypical chicken parmigiana was actually made with breaded, fried slices of eggplant in place of chicken for a dish called melanzane alla Parmigiana.
While the exact justification for attaching “parmigiana” to the meal’s readiness may be hard to make certain, one thing we are sure of is when and how chicken replaced eggplant as the focal point in the dish.
When Italians showed up in America quite a while ago, they found out that proteins such as chicken were now affordable and accessible in the markets. These newly minted Italian-American home cooks not only came up with new dishes with the readily available ingredients, but they also changed existing dishes by adding in the new proteins. That is how eggplant was replaced with chicken, giving us Chicken Parmesan.
That is a short history of this fantastic dish. And hopefully you will enjoy it as much as my family does. And with that, here is the recipe.
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- 2 lbs Chicken Breast
- Sea salt
- ¼ c Whey protein powder (½ c Gluten free flour) (divided)
- 2 large eggs
- 3 oz Pork rinds (crushed)
- ¼ c Grated parmesan cheese
- 2 tsp Italian seasoning
- ¼ c Avocado oil (or light olive oil)
- ¾ c Marinara sauce
- ¾ c Mozzarella cheese (shredded)
- Brine chicken in a large bowl with warm water and 1-2 tbsp of sea salt. Set aside and let brine for 25 minutes to an hour.
- Preheat the oven to 450°.
- In 2 bowls;
- Bowl 1: Eggs, beaten
- Bow 2: Crushed pork rinds, grated Parmesan cheese, Italian seasoning, Whey protein powder. Mix the ingredients together.
- When the chicken is finished brining, pat dry, and with a flat meat mallet, pound the chicken breasts to about ½ inch thick.
- Dip each chicken breast in the egg, then roll them in the breading mixture.
- Heat oil in a skillet, when oil is hot add the chicken breasts and cook for approximately 2 minutes on each side or until the breading is browned.
- Place chicken in a casserole dish, top each piece with Marinara sauce, then top with Mozzarella cheese.
- Cook for approximately 10 minutes or until chicken reaches an internal temperature of 165° F.
- Serve with soup or salad.
4 servings per container
Serving Size8 oz
- Amount Per ServingCalories797
- % Daily Value *
- Total Fat 34.3g 53%
- Saturated Fat 14.1g 71%
- Cholesterol 379mg 127%
- Sodium 1595mg 67%
- Potassium 890mg 26%
- Total Carbohydrate 13.6g 5%
- Dietary Fiber 1.8g 8%
- Sugars 5.5g
- Protein 107.6g 216%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.