Fried chicken might seem like the ultimate unhealthy food. However, chicken is of course good for you! If you fry it in a HEALTHY oil, and use a healthy coating, what you have is really quite a tasty treat.
4 4oz chicken breasts, boneless
salt and pepper to taste
4 egg whites
1/2 cup ground almonds
2 Tbsp safflower oil
Start by deskinning the breasts if necessary, then butterfly them. This means you cut them lengthwise and open them up, so they look sort of like a butterfly. Use a wooden mallet to pound them flat.
Sprinkle on the salt and pepper to taste. Mix together the egg and egg whites, putting this into a small bowl. Moisten the chicken with this mixture. Then roll the chicken around in the almonds. This creates the outer coating of crispiness for the chickens. It's not breading - it's far better for you, and tasty too!
Heat up the safflower oil in a pan, about 5 minutes on medium should do the trick. Now fry the breasts about 4 minutes per side, until they are golden brown.
Lay the breast on a paper towel when it's done cooking, so that excess oil is absorbed. Safflower oil is really good for you, but it's still better not to try to eat something that's dripping hot oil! Serve, and enjoy!
This goes perfectly with fresh asparagus or green beans, or smashed cauliflower is always perfect as well. Pour yourself a glass of low carb beer, or maybe some white wine.
The carb count is only 4g per serving on this, so it's really very low carb! The almonds are good for you, the chicken is good for you, it's amazing how a few changes in ingredients can turn a meal from being very bad health-wise to something that is really quite a nutritional benefit for you.
Of course, for something that is completely zero carb, be sure to check out all of our chicken wing recipes. These cook up in pretty much no time, are completely low carb, and can be flavored in numerous ways so that you never get bored with them. Always have some chicken breasts and wings in your freezer, so you can grab them with little notice!
Lisa Shea's Library of Low Carb Books