Kelly the Culinarian: Cooking with Kelly: Low-carb chicken parmesan

Monday, April 7, 2008

Cooking with Kelly: Low-carb chicken parmesan

One of the things you miss on a low-carb diet is snacks that go crunch. There are very few things, save for cucumbers and pork rinds, that are crispy and low carb. So I set out to be creative. Here's what I came up with:

For the chicken, you need:
3 large chicken breasts
1 cup grated Parmesan cheese
2 teaspoons crushed red pepper flakes

1 teaspoon Italian seasoning

Cut the chicken into strips and remove all fat. Pat dry with a paper towel.
For the topping, mix the Parmesan and spices. Coat the chicken pieces in the topping and place on a baking sheet sprayed with oil and place in a 375-degree oven.

For the topping:
2 garlic cloves, diced

1/2 tablespoon olive oil

2 small cans Italian tomatoes, mostly drained

1/4 cup mozzarella cheese

2 tablespoons heavy cream

Heat the olive oil over medium heat and add garlic, allow to soften for about three minutes. Add tomatoes and allow to reduce and thicken for 10 minutes. Just before serving, add cheese and cream. Great add-ins for this dish would be julienned basil added at the very end, a spring of rosemary started with the garlic, maybe some chopped veggies you'd like to use up or a box of frozen spinach. You could really use up quite a bit with this one.

Now there are carbs in tomatoes. You can have about a half cup of the tomato topping for less than 10 grams of carbs. And it's nice to have a chicken with a nice crust.


Me said...

This sounds good but how long do you cook it?

KellytheCulinarian said...

Silly me, I got ahead of myself. Ten to 12 minutes should be sufficiently.