Keto RecipesMeal Plans

Parmesan-Crusted Chicken Tenders with Zingy Green Slaw

 Giving the ketogenic diet a try? We’ve rounded up some of the best low-carb breakfast, dinner, and side dish recipes that are higher in fat than protein, which can help you follow a keto diet plan
If you’re beginning a ketogenic (or keto) diet, it’s important to understand how to build your meals so you eat a healthy balance of carbohydrates, fats, and protein. This beginner keto meal plan is your easy-start guide.

Parmesan-Crusted Chicken Tenders with Zingy Green Slaw



Parmesan-Crusted Chicken Tenders with Zingy Green Slaw
Parmesan-Crusted Chicken Tenders with Zingy Green Slaw




This is a healthy take on chicken tenders, served with a refreshing slaw and a creamy homemade dressing that’s perfect for dipping.





MAKES: 6 SERVINGS | HANDS-ON TIME: 20 MINUTES | OVERALL TIME: 20 MINUTES






ZINGY GREEN SLAW:

  • 1 small (500 g/1.1 lb) green cabbage
  • 1 medium (300 g/10.6 oz) bulb fennel
  • 4 medium (60 g/2.1 oz) spring onions, sliced
  • 1 /2 cup (110 g/3.9 oz) Mayonnaise
  • 1 /4 cup (60 ml/2 oz) fresh lemon juice
  • 2 tablespoons (30 ml/1 oz) extra-virgin olive oil
  • 1 /4 cup (15 g/0.5 oz) chopped parsley
  • Salt and pepper



THOUSAND ISLAND DRESSING:



  • 1 /2 cup (110 g/3.9 oz) Mayonnaise
  • 1 /4 cup (60 g/2.1 oz) sugar-free ketchup
  • 1 tablespoon (15 g/0.5 oz) Sriracha
  • 1 clove garlic, minced
  • 2 tablespoons (30 ml/1 oz) fresh lemon juice
  • 1 teaspoon onion powder, or 1 small (70 g/7.5 oz) white onion, minced
  • Salt and pepper




CHICKEN TENDERS:




  • 2 pounds (900 g) skinless, boneless chicken breasts
  • 2 cups (180 g/6.3 oz) grated Parmesan cheese
  • 2 tablespoons (30 g/1.1 oz) ghee or duck fat for frying



NUTRITION FACTS PER SERVING



Total carbs: 13 g | Fiber: 4.4 g | Net carbs: 8.6 g | Protein: 45 g Fat: 47 g | Energy: 647 kcalMacronutrient ratio: Calories from carbs (6%), protein (28%), fat (66%)


Instructions

To make the slaw, using your food processor’s slicing blade, thinly slice the cabbage and fennel, then place in a large mixing bowl. Add the spring onions, mayonnaise, lemon juice, olive oil, and parsley.
Season with salt and pepper to taste, and mix well.



To make the dressing, mix all the ingredients in a bowl.
To make the chicken tenders, slice the chicken breasts into strips about 1/2-inch (1 cm) thick. 
Place in a bowl with the grated Parmesan and roll to coat well. 


Heat a pan greased with the ghee over medium-high heat. Once hot, add the chicken tenders and fry until golden brown on both sides. Work in batches: do not overfill the pan. 
Use a rubber spatula to flip the chicken halfway through cooking,
keeping as much of the Parmesan crust as possible on the tenders. (Alternatively, preheat the oven to 400°F [200°C, or gas mark 6] and bake the Parmesan-coated chicken tenders for 20 to 25 minutes.)


Serve the chicken tenders with the slaw and the prepared dressing on the side.

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