Your Recipe

Keto Chicken Parmesan

Zutat  Menge  Kalorien 
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 692g 830kcal
Ei roh ganz 150g 215kcal
Oregano getrocknet 2.02g 5kcal
Knoblauchpulver 3.15g 10kcal
Zwiebelpulver 1.58g 5kcal
Käse, Parmesankäse, gerieben 300g 1263kcal
Käse, Mozzarella, Vollmilch 168g 502kcal
Tomatensauce aus der Dose, ohne Salzzusatz 183.75g 44kcal

Recipe Instructions:

Ingredients
4 boneless skinless chicken breasts
Kosher salt
Freshly ground black pepper
1 c. almond flour
3 large eggs, beaten
3 c. freshly grated Parmesan, plus more for serving
2 tsp. garlic powder
1 tsp. onion powder
2 tsp. dried oregano
Vegetable oil
3/4 c. low-carb sugar-free tomato sauce
1 1/2 c. shredded mozzarella
Fresh basil leaves, for topping

Directions
Step 1
Preheat oven to 400°. Using a sharp knife, cut chicken breasts in half crosswise. Season chicken on both sides with salt and pepper.
Step 2
Place eggs and almond flour in 2 separate shallow bowls. In a third shallow bowl, combine Parmesan, garlic powder, onion powder, and oregano. Season with salt and pepper.
Step 3
Working with one at a time, dip chicken cutlets into almond flour, then eggs, and then Parmesan mixture, pressing to coat.
Step 4
In a large skillet over medium heat, heat 2 tablespoons oil. Add chicken and cook until golden and cooked through, 2 to 3 minutes per side. Work in batches as necessary, adding more oil when needed.
Step 5
Transfer fried cutlets to a 9"-x-13" baking dish, evenly spread tomato sauce on each cutlet and top with mozzarella.
Step 6
Bake until cheese is melty, 10 to 12 minutes. If desired, broil until cheese is golden, 3 minutes.
Step 7
Top with basil and more Parmesan before serving.

Nährwertangaben 
Portionsgröße  375 g | ml
Menge pro Portion  719
3008
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 39g 49%
Gesättigte Fettsäuren  20g 98%
Natrium 1654mg 72%
Gesamte Kohlenhydrate  14g 5%
Ballaststoffe  1g 4%
Zucker  1.8g
Protein  76g 152%
Vitamin D 0.9mcg 5%
Kalzium 921mg 71%
Eisen  2.5mg 14%
Kalium 956mg 20%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
Vitamin
Nährstoff Menge  DV
Vitamin A 332.286 mcg 37%
Thiamin [B1] 0.228 mg 19%
Riboflavin [B2] 0.889 mg 68%
Niacin [B3] 17.225 mg 108%
Pantothensäure [B5] 3.719 mg 74%
Vitamin B6 1.609 mg 95%
Cobalamin [B12] 2.667 mcg 0%
Folat [B9] 42.089 mcg 0%
Vitamin C 3.329 mg 4%
Vitamin D 0.918 mcg 5%
Vitamin E 2.203 mg 15%
Vitamin K 26.693 mcg 22%
Betain 12.839 mg 0%
Cholin 274.723 mg 50%
Carbohydrates
Nährstoff Menge  DV
Gesamte Kohlenhydrate  14.3 g 5%
Sugars 1.8 g 4%
Ballaststoffe  1 g 4%
Carbohydrate 1.5 g 0%
Netto-Kohlenhydrate 12.4g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.868 g 0%
Arginin 3.204 g 0%
Asparaginsäure 4.952 g 0%
Cystein 0.567 g 0%
Glutaminsäure 8.577 g 0%
Glycin 2.121 g 0%
Histidin 1.796 g 0%
Isoleucin 2.656 g 0%
Leucin 4.42 g 0%
Lysin 4.517 g 0%
Methionin 1.376 g 0%
Phenylalanin 2.275 g 0%
Prolin 2.448 g 0%
Serin 2.179 g 0%
Threonin 2.37 g 0%
Tryptophan 0.775 g 0%
Tyrosin 2.04 g 0%
Valin 2.913 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 921.39 mg 71%
Kupfer 0.19 mg 22%
Fluorid 16.44 mcg 0%
Eisen  2.51 mg 14%
Magnesium 96.9 mg 23%
Mangan 0.18 mg 8%
Phosphor 1084.6 mg 87%
Kalium 955.57 mg 20%
Selen 84.89 mcg 154%
Natrium 1653.66 mg 72%
Zink 6.29 mg 57%
andere
Nährstoff Menge  DV
Wasser 236.566 g 0%
Asche 10.058 g 0%