Frango à Parmegiana

Frango à Parmegiana is a delightful Brazilian chicken dish featuring breaded and baked chicken breasts, topped with rich marinara sauce and gooey cheese. This keto-friendly version eliminates traditional breadcrumbs, making it a low-carb, flavorful meal perfect for any occasion.

Ingredients

• Chicken breasts - 2 (about 300g each)
• Almond flour - 100g
• Parmesan cheese, grated - 50g
• Eggs - 2 large
• Garlic powder - 1 teaspoon
• Onion powder - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Olive oil - 2 tablespoons
• Marinara sauce (sugar-free) - 200g
• Mozzarella cheese, shredded - 100g
• Fresh basil leaves - for garnish

Steps

1. Preheat your oven to 200°C (400°F).
2. In a shallow bowl, combine almond flour, grated Parmesan, garlic powder, onion powder, salt, and black pepper.
3. In another bowl, beat the eggs until well combined.
4. Dip each chicken breast into the beaten eggs, ensuring they are fully coated, then dredge them in the almond flour mixture, pressing lightly to adhere.
5. Heat olive oil in a large skillet over medium heat. Once hot, add the breaded chicken breasts and cook for about 4-5 minutes on each side until golden brown.
6. Transfer the browned chicken to a baking dish. Pour the marinara sauce evenly over each piece, then sprinkle the shredded mozzarella on top.
7. Bake in the preheated oven for 15-20 minutes, or until the cheese is bubbly and golden.
8. Remove from the oven, let it rest for a few minutes, and garnish with fresh basil leaves before serving.

Nutrition

• Calories: 600
• Protein: 50 g
• Carbs: 8 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 900 mg
• Cholesterol: 250 mg
• Total Fat: 38 g
• Saturated Fat: 10 g
• Unsaturated Fat: 20 g
• Water: 0.5 L

Health Benefits

• High in protein, which aids in muscle repair and growth.
• Low in carbohydrates, making it suitable for keto diets.

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