Chicken Parmesan

**msb206** · 11-13-2008, 01:16 PM

This was taken from www.genaw.com/lowcarb/ and is freaking tasty. I'll make like 14 of them at a time and eat them throughout the week.

CHICKEN PARMESAN
1 boneless chicken breast, pounded thin (or sliced in half long ways, what i do)
1 egg, beaten
Parmesan cheese, enough to coat the chicken
Dash garlic powder
(I also add oregano)
Salt and pepper, to taste
1 tablespoon spaghetti sauce
1 ounce mozzarella cheese, shredded

Dip the chicken in egg, then coat with parmesan cheese. Saut? in oil until browned on both sides; season with garlic powder, salt and pepper. Place in a baking dish and spread with sauce. Top with the mozzarella. Microwave on MEDIUM for about 5 minutes until cheese is melted.

Makes 1 serving
Can be frozen

Per Serving: 387 Calories; 19g Fat; 48g Protein; 3g Carbohydrate; trace Dietary Fiber; 3g Net Carbs

**SerusMournstar** · 11-13-2008, 01:38 PM

Wow I'll have to try this it sounds pretty good. Thanks!

**bigperm** · 11-15-2008, 02:06 PM

nice recipe! i'll try it tomorrow. reps.

**stang1101** · 11-15-2008, 04:06 PM

just had this for dinner. It was really really good. Thanks for the good recipe.

**ASFx** · 12-20-2008, 07:27 PM

I'll be trying this tonight, but cooking it in the oven instead of the microwave of course. I'll let you all know how it turns out and post pics

**ASFx** · 12-20-2008, 11:08 PM

Wow, my chicken parmesan turned out amazing. I modified the recipe just a bit though because i've always liked a breaded texture. I decided to use some milled flax seed (got the idea from the jalapeno poppers thread). This adds some nice fiber and EFAs to the meal.

#1 - Preheat oven to 350
#2 - Beat a couple eggs in a bowl
#3 - Dip the chicken breasts in the egg until completely covered
#4 - Shake them around in a baggy full of milled flax seed, garlic powder, and italian seasoning until they were completely covered.
#5 - Fry them in oil until both sides are nice and brown
#6 - Put some marinara sauce on the breasts (or any red sauce if its low enough carb. I used marinara that only has 4 carbs per 1/2 cup)
#7 - Put them in the oven at 350 for about 15-20 minutes until fully cooked
#8 - Once fully cooked, pull out the chicken and turn the oven on the broiler setting
#9 - Sprinkle some shredded mozzarella on top of them, then put them back in the oven under the broiler for just a couple minutes until the cheese is melted.

These turned out extremely tasty and juicy. I can't wait to make this again.

**sniper_01** · 12-21-2008, 02:34 AM

those look awesome! is flaxseed the same as linseed?

**ASFx** · 12-21-2008, 02:37 AM

Originally Posted by sniper_01

those look awesome! is flaxseed the same as linseed?

Yup it's the same. Make sure it's milled though.

**mygame11** · 01-16-2009, 09:22 PM

Those look amazing!
Where do the carbs come in though? The sauce? I know the cheese will have a little.....what about flax seed milled or whatever...does that have carbs...I need a new grocery list!

**ASFx** · 01-16-2009, 10:22 PM

Originally Posted by mygame11

Those look amazing!
Where do the carbs come in though? The sauce? I know the cheese will have a little.....what about flax seed milled or whatever...does that have carbs...I need a new grocery list!

All the carbs from the flax seed comes from fiber so none of that counts. The carbs in the cheese is almost nothing. About 2g in every 1 cup. For the sauce, you can get low carb pasta sauce that's about 4g carbs in every 1/2 cup.

**LongbowFoSho** · 01-17-2009, 08:57 AM

Definitely looks good. Jess picked up some flax seed at the commissary yesterday, so I'll make this for dinner tonight.

EDIT: Well, I've gotta say I'm genuinely surprised at how good this was, and I didn't even have Italian seasoning. I made ASFx's version (looked really good in the pics). What an awesome idea and a great way to get some much needed fiber. Didn't even feel like I was on a "diet", lol.

If I had reps to give, they would be flying around fo sho for this one.

**schismatik** · 01-18-2009, 08:36 AM

Originally Posted by ASFx

Wow, my chicken parmesan turned out amazing. I modified the recipe just a bit though because i've always liked a breaded texture. I decided to use some milled flax seed (got the idea from the jalapeno poppers thread). This adds some nice fiber and EFAs to the meal.

#1 - Preheat oven to 350
#2 - Beat a couple eggs in a bowl
#3 - Dip the chicken breasts in the egg until completely covered
#4 - Shake them around in a baggy full of milled flax seed, garlic powder, and italian seasoning until they were completely covered.
#5 - Fry them in oil until both sides are nice and brown
#6 - Put some marinara sauce on the breasts (or any red sauce if its low enough carb. I used marinara that only has 4 carbs per 1/2 cup)
#7 - Put them in the oven at 350 for about 15-20 minutes until fully cooked
#8 - Once fully cooked, pull out the chicken and turn the oven on the broiler setting
#9 - Sprinkle some shredded mozzarella on top of them, then put them back in the oven under the broiler for just a couple minutes until the cheese is melted.

These turned out extremely tasty and juicy. I can't wait to make this again.

just got back from the store...bought everything i need to make this tonight

I also found a 4g/serving marinara. It was labeled as "home made style" and basically replaces some of the sugars usually found in marinara with olive oil so it's got more fat than the other ones which is keto perfffect. I'm also going to add a serving or two of almond meal to my milled flax seed and seasonings.

**schismatik** · 01-19-2009, 07:36 AM

This came out real awesome! I couldn't really tell that the breading wasn't real bread and it just made the meat inside so moist and delicious! My mother who doesn't have italian too often thought it was great and asked me to help her make it next weekend...(I don't think she realized it's not an original parmasean recipe so that says a lot)

**Ausswolf** · 01-20-2009, 05:25 AM

How do you think this would go with milled LSA (Linseed, Sunflower Seed, Almonds) ???

**beeazy** · 01-27-2009, 10:02 PM

Good stuff. Made it tonight. Tasted a bit rich.

**Gordon Bombay** · 01-28-2009, 11:34 AM

Originally Posted by schismatik

This came out real awesome! I couldn't really tell that the breading wasn't real bread and it just made the meat inside so moist and delicious! My mother who doesn't have italian too often thought it was great and asked me to help her make it next weekend...(I don't think she realized it's not an original parmasean recipe so that says a lot)

Did you make it with flaxseed? Or the recipe the OP posted?

**lazyj117** · 02-17-2009, 10:24 PM

made this stuff for dinner....it was delicious... but i used romano cheese instead of parm

**hercules71185** · 03-01-2009, 12:53 AM

Dude you are amazing. This tasted awesome. I personally like it A LOT!
The only alteration I did was
I used 1 big can of tomato sauce, 1lb hamburger, 1lb sausage, and mixed them up.
I cooked them and drained it, added it to the tomato sauce and added 1 tablespoon of splenda for tang. The chicken itself is FN GREAT. I could bearly tell the difference. Only if I could have put it over mashed potatoes..... lol.

**hercules71185** · 03-01-2009, 12:55 AM

I drain most of the sauce from the mix before I put it on my meat.

**GREENFEATHER** · 03-02-2009, 03:08 AM

If you have a Trader Joe's nearby, get their Bruschetta sauce, low in carbs and damned tasty. Just read the labels, there are some with no sugar added, that's where you'll see a good deal of carbs.

**BRUTUSPLAC** · 03-05-2009, 10:10 AM

LOVE TRADER JOES !!!!!!!!! i agree 100% GF

**hercules71185** · 03-05-2009, 11:12 AM

Originally Posted by BRUTUSPLAC

LOVE TRADER JOES !!!!!!!!! i agree 100% GF

Man too bad there is not one here it sounds like a good place. I think this is the 5th thread I've seen mention it.

**user456121** · 03-05-2009, 03:54 PM

It's odd how I always order the chicken Parmesan from Subway, and this recipe never crossed my mind. This is definitely going to be a new nightly dinner for me. I'm not on keto, though, so I'll probably swap out breading the chicken for whole wheat toast and make a sandwich.

Reps to OP.

**LongbowFoSho** · 03-05-2009, 04:24 PM

This is actually really good. Just be sure to get golden milled flaxseed instead of plain 'ol milled flaxseed. Makes a world of difference in appearance, flavor and especially texture.

**hercules71185** · 03-05-2009, 05:25 PM

Originally Posted by LongbowFoSho

This is actually really good. Just be sure to get golden milled flaxseed instead of plain 'ol milled flaxseed. Makes a world of difference in appearance, flavor and especially texture.

hmm the word golden makes a difference? Damn I just have like 6 boxes of regular flax seed milled. I was thinking about trying to make it tonight with 1/2 parm, and half flax seed.

**Athasling** · 03-07-2009, 01:52 PM

Ok, I'm gonna go preheat the oven right now.

**l4d2** · 04-25-2009, 11:21 PM

Yesterday i made some using armond meal to coat. I lightly fried it and tasted great.

Just made it with linseed. I think i over cooked it a bit in the oil. The linseed coating is a bit of a shock to the system (tastes weird to me).

Good recipe nether less.

**hsmosny** · 05-13-2009, 06:39 AM

omg i cant wait to try this!!!! Heading to the store now...chicken parm is my fav carb food and now i can make it low carb Hells Yea!!!!

**jay71** · 05-13-2009, 12:22 PM

hi all can i just say that this dish was invented were i live in the northeast of england and its supposed to have breadcrumbs on it shame on u all lol

**mlalahoi** · 05-15-2009, 06:02 AM

+1 for using almond meal, worked great for me too with about 2/1 almond meal to parmesan for the coating. Also didn't want to use store-bought sauce so I just put thick slices of vine-ripened tomatoes under the cheese on top. You do miss some of the acid you would get from a prepared marinara sauce so sprinkle a little balsamic vinegar on when you serve it...delicious!

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