KETO RECIPE: PORK RIND CRUSTED CHICKEN WITH ARUGULA SALAD


I like chicken breaded with pork rinds a million times better than chicken breaded with real breadcrumbs. Pair it with a nice salad and you have a really quick, really easy, and really delicious meal! 

KETO RECIPE: PORK RIND CRUSTED CHICKEN WITH ARUGULA SALAD by Jen Fisch via Keto In The City

INGREDIENTS

  • 2 boneless, skinless chicken breasts pounded thin
  • 3 oz of Arugula
  • 2 oz of grape tomatoes
  • 1 1/2 oz of prosciutto wrapped mozzarella 
  • 1/2 cup of coconut flour
  • 1/2 cup of ground pork rinds aka pork rind dust (I ground up Epic sea salt & pepper pork rinds in my food processor)
  • 1 egg 
  • 1 oz of ground parmesan cheese
  • 1 tbsp of dijon mustard
  • 1 tbsp of apple cider vinegar
  • Olive oil  
  • Pink salt and pepper
  • Cayenne pepper

 

DIRECTIONS

  1. Pound chicken breasts with heavy mallet until it is about 1/4"-1/2" thick
  2. Prepare 2 separate prep plates, one with the coconut flour seasoned with cayenne pepper/pink salt/pepper/parmesan cheese. A second with the ground pork rinds. Whisk one egg in a small bowl.
  3. Heat skillet on medium high heat with 2 tbsp of olive oil 
  4. Dredge chicken breasts in coconut flour mixture. Dip in egg. Dredge in pork rind mixture, pressing pork rinds into chicken so it sticks. 
  5. Put chicken in hot skillet, cook until golden brown and crispy on each side, 3-5 minutes per side. 
  6. While chicken is cooking, make the salad dressing and assemble the salad.
  7. Dressing is 1 part dijon mustard, 1 part apple cider vinegar and 3 parts olive oil, whisk together and season with salt and pepper. 
  8. Toss arugula in dressing, add grape tomatoes (cut in half) and mozzarella/prosciutto cut into small squares.
  9. Plate warm, crispy chicken on top of salad 

ENJOY!

KETO RECIPE: PORK RIND CRUSTED CHICKEN WITH ARUGULA SALAD by Jen Fisch via Keto In The City
1 serving from Carb Manager App

1 serving from Carb Manager App

To add a bit of extra fat to this I drizzled 1 tbsp of Bulletproof Brain Octane on top, which is 14g of extra fat.