Oven-fried chicken (recipe)
| Oven-fried chicken (recipe) | |
|---|---|
| Name | Oven-fried chicken |
| Ingredients | Chicken breasts • Crouton • Egg • Vegetable margarine |
| Cooktime (in hours) | 0.583333333 |
| Preptime (in hours) | 0.25 |
| Totaltime (in hours) | 0.833333333 |
| Keto friendliness | Keto friendly |
| Calories | 315.8 |
| Fat | 18.4 |
| Protein | 31.9 |
| Carbohydrate | 3.8 |
| Fiber | 0.3 |
| Net carbohydrates | 3.5 |
| Sugar | 0.1 |
| Saturated fat | 6.9 |
| Cholesterol (mg) | 128.1 |
| Sodium | 182.2 |
| Servings | 6 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Oven-fried chicken (recipe) is a keto friendly food item with net carbohydrates of about 3-5 per serving.
Recipe instructions
- Pre-heat oven to 325 degrees. After a few minutes, put a large baking pan in the oven to heat it, as well. I use a jellyroll sheet with very low sides on it and a non-stick coating.
- Cut the whole breasts into halves. Put breasts into a plastic bag and use a rolling pin or tenderizer to make the meat about 1/4\ thick. Crush the crutons (I use Italian flavored) the same way as the chicken or put them in the blender or food processer so you end up with fine crumbs. Put crumbs onto dinner plate. I usually crush the whole bag of crutons and freeze what I don't use.
- Scramble the egg in a bowl.
- Dip each breast half into the egg.
- Put the dipped breast into the crumbs and completely cover.
- Brush the melted margarine (I use New Balance - okay, you can use butter, but New Balance has half the calories, way less fat and tastes buttery, too) on the pre-heated pan where you're going to place each breast.
- Put coated chicken breasts onto the buttered pan.
- Bakefor approximately 15 minutes, then remove from the oven, re-butter the pan, and replace the chicken, flipped over.
-
Bakefor an additional 15 to 20 minutes, or until golden brown and serve with your favorite side dishes. Baked potato and sliced beets go particularly well with this dish.
Food tags
Chicken, Poultry, Meat, Very Low Carbs, High Protein, Toddler Friendly, Kid Friendly, Roast,, Oven, Beginner Cook, Easy, Inexpensive
Oven-fried chicken (recipe) details
Time:
Prep Time in Hours and Mins:50M
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Contributors: Prab R. Tumpati, MD
