Keto Chicken Schnitzel recipe
Craving the crispy, golden goodness of a traditional schnitzel but committed to your keto lifestyle? Look no further! This Keto Chicken Schnitzel recipe brings you all the satisfying crunch and savory flavors you love, without the carb overload. Imagine sinking your teeth into a perfectly seasoned, juicy chicken cutlet enveloped in a crispy, golden crust that’s entirely keto-friendly. It’s a dish that proves you don’t have to sacrifice flavor or texture when eating low-carb. Whether you’re a longtime keto enthusiast or just starting your journey, this Keto Chicken Schnitzel is bound to become a staple in your culinary repertoire. Get ready to transform your dinner table with this mouthwatering, guilt-free version of a beloved classic!
Ingredients
For the Chicken:
– 4 boneless, skinless chicken breasts (about 6 oz each)
– 1 tsp salt
– 1/2 tsp black pepper
– 1 tsp garlic powder
– 1 tsp paprika
For the Coating:
– 1 cup almond flour
– 1/4 cup grated Parmesan cheese
– 1 tbsp psyllium husk powder
– 1 tsp dried thyme
– 1 tsp dried oregano
– 1/2 tsp onion powder
– 1/2 tsp salt
– 1/4 tsp black pepper
For the Egg Wash:
– 2 large eggs
– 2 tbsp heavy cream
For Frying:
– 1/2 cup avocado oil or coconut oil
For Serving (optional):
– Lemon wedges
– Fresh parsley, chopped
Tools Required
– Meat mallet or rolling pin
– Plastic wrap or parchment paper
– 3 shallow dishes for dredging
– Large skillet or frying pan
– Tongs
– Meat thermometer
– Paper towels
– Cutting board
– Sharp knife
– Measuring cups and spoons
– Whisk
– Plate for serving
Preparation Method
1. Prepare the Chicken:
Begin by placing each chicken breast between two sheets of plastic wrap or parchment paper. Using a meat mallet or rolling pin, gently pound the chicken breasts to an even thickness of about 1/4 inch. This step is crucial for ensuring even cooking and that signature schnitzel thinness. Be careful not to pound too hard, as you want to avoid tearing the meat. Once flattened, remove the plastic wrap and transfer the chicken to a clean cutting board.
2. Season the Chicken:
In a small bowl, mix together 1 tsp salt, 1/2 tsp black pepper, 1 tsp garlic powder, and 1 tsp paprika. Sprinkle this seasoning mixture evenly over both sides of each chicken breast, gently patting it into the meat to ensure it adheres well. This pre-seasoning step infuses the chicken with flavor from the inside out.
3. Prepare the Coating:
In a shallow dish, combine the almond flour, grated Parmesan cheese, psyllium husk powder, dried thyme, dried oregano, onion powder, 1/2 tsp salt, and 1/4 tsp black pepper. Whisk these ingredients together until well combined. The almond flour serves as a low-carb base for the coating, while the Parmesan adds a savory depth. The psyllium husk powder helps bind the coating and adds a bit of fiber. The herbs and spices in this mixture will give your schnitzel a delicious, aromatic crust.
4. Make the Egg Wash:
In another shallow dish, whisk together the eggs and heavy cream until well combined. This egg wash will help the coating adhere to the chicken and contribute to a golden-brown crust.
5. Set Up Your Dredging Station:
Arrange your dredging station in the following order: seasoned chicken breasts, egg wash, and almond flour coating mixture. Having this assembly line set up will make the coating process smooth and efficient.
6. Coat the Chicken:
Take each seasoned chicken breast and dip it first into the egg wash, making sure it’s fully coated. Allow any excess to drip off. Then, place the chicken in the almond flour mixture, pressing gently to ensure the coating adheres well to all surfaces. Flip and repeat on the other side. Shake off any excess coating and set the coated chicken on a clean plate. Repeat this process with all chicken breasts. For an extra crispy coating, you can double-dip by repeating the egg wash and almond flour coating steps.
7. Prepare for Frying:
Heat the avocado oil or coconut oil in a large skillet over medium heat. You want the oil to reach a temperature of about 350°F (175°C). If you don’t have a thermometer, you can test the oil by sprinkling a small amount of the coating mixture into the pan. If it sizzles immediately, the oil is ready. Using these oils ensures a high smoke point, suitable for frying at higher temperatures without burning.
8. Fry the Schnitzels:
Carefully place one or two coated chicken breasts into the hot oil, depending on the size of your skillet. Be sure not to overcrowd the pan, as this can lower the oil temperature and result in soggy schnitzels. Fry for about 3-4 minutes on each side, or until golden brown and crispy. The internal temperature of the chicken should reach 165°F (74°C) when checked with a meat thermometer.
9. Drain and Rest:
Once cooked, remove the schnitzels from the oil using tongs and place them on a plate lined with paper towels. This will help absorb any excess oil. Let them rest for a few minutes before serving. This resting period allows the juices to redistribute throughout the meat, ensuring a moist and flavorful schnitzel.
10. Serve:
Transfer the Keto Chicken Schnitzels to serving plates. Garnish with fresh lemon wedges and sprinkle with chopped parsley if desired. The lemon adds a bright, fresh flavor that complements the rich, savory schnitzel perfectly.
Nutritional Information (per serving, assuming 1 schnitzel per serving)
– Calories: 420
– Total Fat: 28g
– Saturated Fat: 5g
– Trans Fat: 0g
– Cholesterol: 195mg
– Sodium: 780mg
– Total Carbohydrates: 5g
– Dietary Fiber: 3g
– Net Carbs: 2g
– Sugars: 1g
– Protein: 39g
Please note that these values are approximate and may vary slightly depending on specific brands of ingredients used and exact portion sizes.
Notes and Tips
1. Chicken Thickness: Ensuring your chicken is pounded to an even thickness is key to achieving perfectly cooked schnitzel. If some parts are thicker than others, they may not cook evenly, resulting in dry or undercooked areas.
2. Oil Temperature: Maintaining the right oil temperature is crucial. If it’s too low, the schnitzel will absorb too much oil and become greasy. If it’s too high, the coating will burn before the chicken is cooked through. Use a thermometer if possible, or keep a close eye on the cooking process.
3. Coating Adhesion: If you’re having trouble getting the coating to stick, try refrigerating the coated chicken for 15-30 minutes before frying. This can help the coating adhere better during cooking.
4. Avoid Overcrowding: Fry in batches if necessary to avoid overcrowding the pan. This ensures each schnitzel has enough space to cook evenly and become crispy.
5. Oil Reuse: If you’re cooking in batches, you may need to allow the oil to reheat between batches. You might also need to strain out any loose coating bits to prevent burning.
6. Serving Suggestions: While delicious on its own, this Keto Chicken Schnitzel pairs wonderfully with a variety of keto-friendly sides. Consider serving with a fresh green salad, sautéed low-carb vegetables, or cauliflower mash for a complete meal.
7. Leftovers: Store any leftover schnitzels in an airtight container in the refrigerator for up to 3 days. To reheat, place in a preheated oven at 350°F (175°C) for about 10 minutes, or until heated through. Avoid microwaving as this can make the coating soggy.
8. Variations: Feel free to experiment with different herbs and spices in the coating mix to suit your taste preferences. You could try adding some cayenne for heat, or use different hard cheeses like Pecorino Romano instead of Parmesan.
9. Pork Option: This recipe works equally well with pork. Simply substitute pork loin chops for the chicken breasts, pounding them to the same thickness.
10. Air Fryer Method: If you prefer, you can cook these schnitzels in an air fryer. Preheat the air fryer to 375°F (190°C), spray the schnitzels with a little oil, and cook for about 12-15 minutes, flipping halfway through.
11. Egg-Free Option: For those with egg allergies, you can try using heavy cream or melted butter to help the coating adhere. The texture may be slightly different, but it will still be delicious.
12. Make-Ahead Tip: You can prepare the schnitzels up to the coating stage and refrigerate them for a few hours before cooking. This makes them perfect for entertaining or meal prep.
Remember, the key to a perfect Keto Chicken Schnitzel is a combination of well-seasoned meat, a crispy coating, and careful cooking. With these tips and a little practice, you’ll be serving up restaurant-quality schnitzels in no time, all while staying true to your keto lifestyle. Enjoy your crispy, juicy, low-carb creation!
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