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Keto Parmesan Rooster over Zoodles is Parmesan fried hen with marinara sauce and mozzarella served over zucchini noodles; an outdated favourite however wholesome, gluten free, excessive protein & solely 6 web carbs!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 bought from my household after I served this Keto Parmesan Rooster over Zoodles was a mixture of awe and pleasure and “why haven’t you made this earlier than?”
Sure, why haven’t I? It definitely wasn’t troublesome.
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The hen:
I wanted a hen recipe that was not coated in breadcrumbs. I used the recipe for Low Carb Not Breaded Rooster (1 web carb per piece!) and adjusted the seasoning just a bit bit and it labored completely!
The sauce:
We like my home made 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 substances that I do know what’s in there. A lot of the substances are herbs and spices that I combine up forward so it’s so simple to only dump them in with the tomato sauce and meat after I need to make the sauce. Straightforward-peasy! There are some sauces you could purchase additionally if that’s what you want; Rao’s is an efficient 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’ll positively 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 won’t cook dinner them in any respect and rely 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 finest.
Components
boneless, skinless hen 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 hen in half width smart so the items are skinny after which into 4 items. It’s also possible to 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 hen items into.
Dip each bit of hen into the egg after which cowl effectively 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 hen items for a couple of minutes on either side. They don’t need to be cooked by; simply properly browned.
Switch hen to a baking dish. Cowl with sauce and mozzarella cheese.
Bake in a preheated 400* oven for quarter-hour or till hen is cooked by. Verify by slicing hen to see chicken and clear juices or be certain through the use of a meat thermometer that reads 165*.
Make your zucchini into noodles and cook dinner to your desire.
Serve over zoodles.
When you make this Keto Parmesan Rooster over Zoodles recipe, let me know! Price it and go away a remark under. I really like listening to from you!
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Prep Time
quarter-hour
Cook dinner Time
25 minutes
Complete Time
40 minutes
Components
- 1 lb. boneless, skinless hen 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 hen in half width smart so the items are skinny after which into 4 items. It’s also possible to 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 hen items into.
- Dip each bit of hen into the egg after which cowl effectively with the breading combination.
- Warmth additional virgin olive oil or your selection of cooking oil in a skillet over medium warmth and fry hen items for a couple of minutes on either side. They don’t need to be cooked by; simply properly browned.
- Switch hen to a baking dish. Cowl with sauce and mozzarella cheese.
- Bake in a preheated 400* oven for quarter-hour or till hen is cooked by. Verify by slicing hen to see chicken and clear juices or be certain through the use of 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 Measurement
1
Quantity Per Serving
Energy 386Complete Fats 17gSaturated Fats 6gTrans Fats 0gUnsaturated Fats 9gLdl cholesterol 171mgSodium 948mgCarbohydrates 9gFiber 3gSugar 4gProtein 47g
This information was offered and calculated by Nutritionix utilizing unknown manufacturers except 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’ll be able to put in precisely what you used so it’s the most correct. That is simply to present you an concept, as any vitamin calculation isn’t precisely correct except each single product model used is entered. Please observe additionally that I’m not an authorized nutritionist or well being skilled of any type. Please seek the advice of a physician or educated skilled for medical recommendation.
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