Ingredients
Dredge
¼C rice flour (144.5c, 31.65k, 2.35p, .95f)
3/4C bread crumbs (420c, 63k, 3p, 12f)
1T lemon pepper
1T seasoned Italian Herbed salt
Protein
1 full (2 sided) chicken breast (432c, 0k, 65.6p, 0f)
4T olive oil (476c, 0k, 0p, 0f)
Topping
1C Pomi tomato sauce 181c, 27.61k, 4.78p, 1f)
2 peeled, de-seeded, chopped tomatoes (44c, 9.64k, 2.16p, 3f)
1/4t granulated garlic (0c, 0k, 0p, 0f)
6 skim milk Mozzarella cheese slices (516c, 6.54k, 44.16p, 0f)
¼C grated parmesan reggiano cheese (107.75c, 1.02k, 9.62p, 0f)
6 large leaves julienne fresh basil (1c, .11k, .06p, .1f)
Dish total 2322.25c, 139.57k, 101.59p, 17.05f
6 Servings
Per serving 387.04c, 23.26k, 16.93p, 2.84f
Per fatsecret.com
Directions
First, put the oven on 300F. Prep the veggies and herbs.
2) Prep the Protein: Cut the chicken breast in half so there are two sides. Slice out the chicken tender, then cut the individual breasts in half so that the lower skinnier part is separate from the fatter top part. Slice the top part laterally in half and you will have 2 tenders, 2 lower parts, and 4 upper parts. Next place each one in a plastic baggie and pound out flat.
3) Prepare the dredge: Add seasoned salt and lemon pepper to the flour and mix well placing on a plate. Then whisk 2 eggs in a bowl. Finally add bread crumbs to another plate. Dredge the chicken in the flour – egg – bread crumbs. Heat the skillet, then add olive oil. Once the oil is shimmering, add the chicken cutlets and cook about ~4min on each side until you see the browning along the edges closet to the pan. Flip over so both sides are cooked.
4) Turn the oven off. Place the chicken on a parchment lined baking sheet and add a slice of mozerella over the chicken. Put into the warm oven to melt the cheese.
5) Make a topping by adding tomato sauce to the skillet to scrape up all the remaining meat and oil. Add the chopped tomatoes and granulated garlic, and simmer for ~5min.
6) Remove chicken from oven, plate the chicken with melted cheese, spoon the tomato sauce on top, sprinkled with grated parmesan reggiano and julienned basil.
[x] Flexitarian + Omnivore
[x] Keto
[x] Mediterranean
[O] Lectin Avoidance: grain, wheat, milk, eggs
[O] Oxalate Avoidance: tomatoes sauce
[x] Purine Avoidance
[x] Food Allergies EGGS, MILK, GLUTEN, TOMATOES
— with changes —
[x] Vegetarian + Pescatarian: swap meat for alternative
[x] Vegan: swap egg and meat for alternative
[x] Gluten free: use gluten free flour and breadcrumbs
[x] Weight Maint: portion size and reduce sauce amount, can get down to 300c
Comments
You can use a variety of meats (chicken breast, pork or veal) or eggplant for this recipe.
