Keto Recipe: Parmesan Chicken Tenders With Roasted Brussels Sprouts
Parmesan Chicken Tenders with Roasted Brussels Sprouts Keto Recipe
1 pound skinless, boneless chicken breasts (about 2 large breasts) cut into strips
2 tablespoons avocado oil, plus more for greasing the wire rack
1 pound Brussels sprouts, quartered
1/2 teaspoon sea salt, divided
Pepper to taste
3/4 cup grated Parmesan cheese
1/2 cup almond flour
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1 cup sauerkraut
1/4 cup Avocado Mayo
1 egg yolk
1 ½ teaspoons Dijon mustard
1 ½ tablespoons lemon juice
3/4 teaspoon sea salt (or more to taste), divided
1/2 teaspoon turmeric
3⁄4 cup avocado oil
Avocado Mayo Makes about 1 cup
Place the egg and egg yolk, mustard, lemon juice, salt and turmeric in a food processor. Process until combined (about 30 seconds). Then with the food processor running, use the attachment that allows you to slowly add oil to add the avocado oil, blending until it is completely emulsified. Taste for salt, adding more if preferred.
Preheat oven to 400° F. Line a large baking sheet with aluminum foil and set a wire rack inside. Brush the rack with avocado oil and set aside.
Place the Brussels sprouts in a baking dish and toss with the avocado oil, 1/4 teaspoon salt, and pepper. Bake for 40 to 45 minutes until crispy on the outside and tender in the middle.
While the Brussels sprouts begin to roast, set up two large, shallow bowls. In the first, crack the egg and beat it with a fork. In the second, mix the Parmesan cheese, almond flour, remaining 1/4 teaspoon salt, garlic, and oregano.
Dip each strip of chicken in the egg mixture and then in the cheese mixture and set on the wire rack.
Bake the chicken strips with the Brussels sprouts for 12 to 15 minutes until crispy and cooked through.
Serve the chicken and sprouts with a side of sauerkraut. Top with Avocado Mayo or place a spoonful on the side.
1/4 tenders and Brussels sprouts
Calories 480, Fat 31 grams, Fiber 6 grams, Carbs 14 grams, Protein 38 grams