Jump in the pan chicken (recipe)
| Jump in the pan chicken (recipe) | |
|---|---|
| Name | Jump in the pan chicken |
| Ingredients | Skinless chicken breasts • Flour • Sea salt • Pepper • Olive oil • Butter • Garlic clove • Bay leaves • Capers • Dry white wine • Lemon juice • Italian parsley |
| Cooktime (in hours) | 0.166666667 |
| Preptime (in hours) | 0.25 |
| Totaltime (in hours) | 0.416666667 |
| Keto friendliness | Keto friendly |
| Calories | 322.4 |
| Fat | 11.9 |
| Protein | 41.5 |
| Carbohydrate | 4.7 |
| Fiber | 0.3 |
| Net carbohydrates | 4.4 |
| Sugar | 0.4 |
| Saturated fat | 3.4 |
| Cholesterol (mg) | 110.3 |
| Sodium | 265.9 |
| Servings | 4 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Jump in the pan chicken (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Jump in the pan chicken (recipe) image(external)
Recipe instructions
- Place chicken breasts between two sheets of plastic wrap or wax paper and bash flat with a meat pounder or a rolling pin, and I mean as thin as a coin - almost breaking up.
- Tear the chicken into little rags with your fingers, and toss lightly in flour, seasoned with salt and pepper.
- Heat the olive oil and butter in a heavy bottomed frying pan, when hot, add chicken, scattering the pieces so they don't clump together. Instead of stirring, move the pan on the heat and flip chicken pieces until lightly golden, so they jump in the pan.
- Add the garlic, bay leaves, capers, sea salt, and pepper. Remove the pan from the heat and add the white wine, return to a high heat. Let the wine bubble away, again jiggling the pan like crazy.
- When there is only a little wine left, add lemon juice and parsley, jiggle the pan until the sauce comes together and looks creamy. Taste and adjust if needed then Serve immediately.
Food tags
Chicken Breast, Chicken, Poultry, Meat, Very Low Carbs, High Protein,, Easy
- For further details on KetoMeter, read the Free Keto Diet E-book and explore the Keto Meter Guide.
- Keto friendly foods list with over 15000 foods in color coded tables!
Time:
Prep Time in Hours and Mins:25M
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Contributors: Prab R. Tumpati, MD
