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Keto fried chicken tenders

The two terms Diet and Fried have never mixed together, but in Keto diet they do. This healthy but delicious dish which the whole family will love and enjoy.

  • Prep Time20 min
  • Cook Time30 min
  • Total Time50 min
  • Yield500g Roasted Chicken
  • Serving Size100g
  • Energy222 cal
  • Cuisine
    • American
    • French
    • Italian
    • Mediterranean
  • Course
    • Appetizer
    • Main Course
  • Cooking Method
    • Deep-Fry
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Ketogenic Diet

Ingredients

  • 1 egg lightly beaten
  • 90 g crushed keto bread leftovers
  • 1 cup Parmesan cheese finely grated
  • 1 1/2 tsp paprika
  • 1 tsp oregano
  • 1/2 tsp garlic powder
  • 1/4 tsp onion
  • 500 g chicken tenderloins or chicken breast sliced
  • 2 cloves garlic ran through a press
  • 1/4 teaspoon freshly ground black pepper
  • 1 ½ cup almond flour as needed powder
  • 1 cup of coconut flour
  • 1/4 teaspoon freshly ground black pepper
  • kosher salt to taste

Instructions

Preparing The Chicken Tenders

1

Rinse and pat dry your chicken pieces. Set aside.

2

In a large bowl suitable for marinating, mix together the garlic, freshly ground black pepper and season to taste. Add in the chicken, cover with cling film and marinate in the fridge for at least two hours (though preferably overnight!).

3

Preheat oven to 425°F/220°C. Line a rimmed baking tray with aluminum foil and place a rack over it.

4

You will need 3 bowls for the three coatings. In bowl 1, place ¼ cup almond flour and ¼ coconut flour.

5

In bowl 2, whisk your egg with a pinch of salt and pepper.

6

And in bowl 3, mix thoroughly together the crushed bread, 1 cup almond flour, Parmesan cheese, paprika, oregano, garlic powder, onion powder, freshly ground black pepper, and season to taste with salt.

7

Dip your chicken pieces one at a time in the almond flour, followed by the egg, followed by the bread and flour mixture. Then before putting the tenders into the oven, dip it in a pan of hot olive oil and fry it from all sides for just 1 min to give the golden color.

8

Place in the prepared baking tray.

9

Roast your chicken for 25-30 minutes until fully cooked.

  • Nutrition Facts

  • Serving Size100g
  • Amount per serving
  • Calories222
  • % Daily Value*
  • Total Fat2.8 g3.59%
  • Saturated Fat2.6 g13%
  • Trans Fat0.2 g
  • Polyunsaturated Fat0.6 g
  • Monounsaturated Fat0.6 g
  • Cholesterol101 mg33.67%
  • Sodium154.2 mg6.7%
  • Total Carbohydrate5.6 g2.04%
  • Dietary Fiber2.8 g10%
  • Total Sugars0.8 g
  • Protein37 g74%
  • Calcium17.2 mg1.32%
  • Iron10.4 mg57.78%
  • Potassium300 mg6.38%
  • Vitamin A22.8 mcg2.53%
  • Vitamin C (Ascorbic Acid)2.4 mg2.67%

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