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My partner's favorite dish is Chicken Parmigiana, or a “parma” as they are called in Australia. They’re a pub food staple here, served pilled with sauce and cheese, with a generous side of chips and some token greenery on the plate.
I wanted to make this dish keto-friendly and a little lighter. The result was not only really quick and easy to make (provided you have some marinara sauce on hand — I make a big batch and freeze it so that I have some available most of the time) but got the double thumbs up from my partner — winner winner chicken dinner!
In terms of serving, you could serve this low-carb meal with some keto chips made with turnips, cauliflower stalks, broccoli stalks or these Rutabaga Fries to go down the authentic route, however it's also nice served on a bed of cauliflower rice, with zucchini noodles or alongside some steamed greens or roasted veggies such as this Greek Briam.
Hands-on Overall
Nutritional values (per serving)
Net carbs6.5 grams
Protein42 grams
Fat35.6 grams
Calories524 kcal
Calories from carbs 5%, protein 33%, fat 62%
Total carbs8.2 gramsFiber1.8 gramsSugars4.3 gramsSaturated fat7.7 gramsSodium565 mg(25% RDA)Magnesium60 mg(15% RDA)Potassium701 mg(35% EMR)
Ingredients (makes 2 servings)
- 2 medium skinless and boneless chicken breasts (300 g/ 10.6 oz)
- 1 tbsp extra virgin olive oil or ghee (15 ml)
- 1 cup sugar-free marinara sauce (240 ml/ 8 fl oz) - you can make your own Marinara
- 1/4 cup grated mozzarella cheese (28 g/ 1 oz)
- 4 tbsp grated Parmesan cheese (20 g/ 0.7 oz)
- 1/2 tsp Italian dried herbs or 1 tbsp fresh herbs
Instructions
- Preheat top element of oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted).
- Heat olive oil in an ovenproof skillet over medium high heat. Cook the chicken breasts 5 minutes on each side, until golden.
- Pour the marinara sauce over and around the chicken. Sprinkle the cheese over the chicken breasts, and then sprinkle with the herbs.
- Place in the oven and bake 10 to 12 minutes or until the cheese is melted and golden and the chicken breasts are cooked through.
- Serve immediately, optionally with fresh herbs on top. Eat with steamed or roasted low-carb veggies.
To store, let it cool down and keep in a sealed container in the fridge for up to 4 days. Reheat before serving.
Chicken Parmesan Skillet
Step by Step
Ingredients
- 2 medium skinless and boneless chicken breasts (300 g/ 10.6 oz)
- 1 tbsp extra virgin olive oil or ghee (15 ml)
- 1 cup sugar-free marinara sauce (240 ml/ 8 fl oz) - you can make your own Marinara
- 1/4 cup grated mozzarella cheese (28 g/ 1 oz)
- 4 tbsp grated Parmesan cheese (20 g/ 0.7 oz)
- 1/2 tsp Italian dried herbs or 1 tbsp fresh herbs
Instructions
- Preheat top element of oven to 200 °C/ 400 °F (conventional), or 180 °C/ 355 °F (fan assisted).
- Heat olive oil in an ovenproof skillet over medium high heat. Cook the chicken breasts 5 minutes on each side, until golden.
- Pour the marinara sauce over and around the chicken. Sprinkle the cheese over the chicken breasts, and then sprinkle with the herbs.
- Place in the oven and bake 10 to 12 minutes or until the cheese is melted and golden and the chicken breasts are cooked through.
- Serve immediately, optionally with fresh herbs on top. Eat with steamed or roasted low-carb veggies.
To store, let it cool down and keep in a sealed container in the fridge for up to 4 days. Reheat before serving.
Nutrition (per serving)
Calories524kcal
Net Carbs6.5g
Carbohydrates8.2g
Protein42g
Fat35.6g
Saturated Fat7.7g
Fiber1.8g
Sugar4.3g
Sodium565mg
Magnesium60mg
Potassium701mg
Detailed nutritional breakdown (per serving)
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