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Recipe from Simpler Savory

The recipe

Diabetic Friendly Chicken Parmesan

Prep
20 min
Cook
20 min
Total
40 min
Servings
4 servings

Nutrition Facts

Serving multiplier

Nutrition values scale; ingredient amounts stay as written.

Original author values. Recipe yield: 4 servings.

calories
380

2× the original author values. Recipe yield: 4 servings.

calories
760

3× the original author values. Recipe yield: 4 servings.

calories
1140
Values are reproduced from the source recipe; this site only applies the selected linear multiplier and does not estimate nutrients.

Ingredients

  • 4 boneless, skinless chicken breasts — 6–7 oz each; slice into cutlets if thick and pound to 1/2 inch
  • 1/2 teaspoon kosher salt — divided, plus more to taste
  • 1/2 teaspoon black pepper
  • 2 large eggs — whisked
  • 1 tablespoon water — to loosen eggs
  • 1 cup blanched almond flour
  • 1/2 cup finely grated Parmesan cheese — plus more for topping
  • 2 teaspoons Italian seasoning
  • 1 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/4 teaspoon red pepper flakes — optional
  • 1 cup low sugar marinara sauce — about 4 g carbs or less per 1/2 cup
  • 1 cup part-skim mozzarella cheese — shredded
  • 2 tablespoons Parmesan cheese — finely grated, for finishing
  • olive oil spray — for misting
  • 2 tablespoons fresh basil or parsley — chopped, optional for serving

Instructions

  1. Preheat oven to 425°F (220°C). Line a sheet pan with parchment and set a wire rack on top for best crisping.
  2. If breasts are thick, slice into cutlets and pound to an even 1/2 inch. Pat very dry, then season both sides with a pinch of salt and pepper.
  3. In a shallow bowl, whisk eggs with water until pale and loose.
  4. In a second bowl, combine almond flour, 1/2 cup finely grated Parmesan, Italian seasoning, garlic powder, onion powder, red pepper flakes, and remaining salt and pepper.
  5. Dip each cutlet in egg, letting excess drip, then press firmly into the almond-parmesan mixture on both sides to coat well.
  6. Place coated chicken on the rack and mist tops lightly with olive oil spray until just glossy.
  7. Bake 14–18 minutes, until golden with crisp edges and an internal temp of 165°F. Broil 1–2 minutes if you want deeper color, watching closely.
  8. While chicken bakes, warm marinara in a small saucepan over low heat until gently bubbling.
  9. Spoon about 2 tablespoons marinara over each piece, top with mozzarella and a sprinkle of Parmesan, and return to the oven just until cheese melts and bubbles at the edges, 2–4 minutes.
  10. Let rest 3–5 minutes for the crust to set, then garnish with basil or parsley and serve hot.

Notes

Cool leftovers completely and store in an airtight container for up to 3 days. Keep sauce separate from chicken to help the crust stay crisp. To freeze, place cooked, unsauced cutlets on a sheet pan to freeze solid, then transfer to a freezer bag for up to 2 months. Reheat on a rack in a 375°F oven until hot, 10–12 minutes; add sauce and cheese in the last few minutes to melt without overcooking. Avoid microwaving for best texture.

Source: https://simplersavory.com/diabetic-friendly-chicken-parmesan/