Super Low-Carb & Gluten-Free Breaded Chicken
A few months back, I read an article that was talking about how, on average, most of us have seven dishes that we make for dinner over and over again – dishes that we’ve mastered over the years which we make on a weekly basis. Usually, these dishes are easy-to-make, relatively quick to put together, nutritious, tasty, family-friendly, and convenient. I read the article and was surprised about its claim that only seven dishes make it into our recurrent weekly menus though; I thought it would have been more… But then I looked at what I make for dinner at my house and realized that, yes, we do end up going back to the same foolproof dishes every week – salmon with veggies, gluten-free lasagne, burgers, protein pizzas, tuna salads, chicken tacos, Fritto pie and/or chilli con carne. Sure, sometimes we make other stuff. But in general, we tend to fall back on the same dishes time and time again. It’s easier that way because we don’t have to come up with new shopping lists every week. Instead, we have our list of ‘must have’ ingredients and, from that, we create our dinner menus.
The reason I’m telling you all this is because the recipe below is about to elbow its way into your weekly menu to sit alongside the rest of your family-favorite household dishes. If you and yours are anything like me and mine, this recipe will become a staple in your weekly diet.
How can I be so sure?
Well, because a) you only need four basic ingredients to make it, b) it’s EXTREMELY easy to make, c) it takes no time to put together, c) it’s super healthy – in the sense that it features a perfect combination of lean protein, healthy fats, and fiber. It’s also very low in carbs, gluten-free, and dare I say ‘paleo’? Check it out:
1 large or two medium chicken breast (if you don’t eat chicken, try this with tofu!)
1/4 cup of flax mix (see Note 2 below)
1/2 cup of ground almonds
1 large fresh egg
Herbamere or salt to taste +/- any additional herbs you may want to throw in there (i.a. dried basil, dried parsley, dried rosemary, dried sage)
1. Slice your chicken breast into 1-inch ‘fingers’ or ‘shapes.’ You could cut them into round ‘blobs’ as well if what you want to end up are chicken nuggets.
3. Dip the chicken into the egg to coat it and then dip the egg-coated chicken into the other bowl (the one with the flax etc).
4. Bake, ideally on a grilling pan (something like this), at 180 C (around 350 F) for around 20 minutes or until your chicken has cooked through in the middle.
5. Presto! You’re done.
Macros per serving (out of three): 280kcals, 27g protein, 4g carbs (2g of it being fiber so net carbs: 2g!) and 17g fat.
To ‘bread’ my chicken breasts, I used this flax mix (available here if you’re in the US). You could use this one too. Or this one. Or, if you don’t have a flax mix at your disposal, go ahead and use regular milled flaxseed (the flax mixes just add a lot of extra flavor).