Saturday, December 21, 2013

Orange and Parsley Chicken Cutlets with Arugula

I saw this recipe on Rachael Ray's 30 Minute Meals and just had to recreate it, in a low carb way of course! I subbed the flour for coconut flour and used flax meal and Parmesan cheese instead of regular bread crumbs. It was so delicious but quite a large meal for one person. I definitely think this is great for when you're starving, or you can share it with someone else and add some extra veggies.

Orange and Parsley Chicken Cutlets with Arugula 
      adapted from Rachael Ray, serves one
  • 4 ounces Chicken Breast
  • 2 Tbsp. grated Parmesan Cheese
  • 2 Tbsp. Coconut Flour
  • 2 Tbsp. Golden Flax Meal
  • 2 Tbsp. Italian Parsley, finely chopped
  • Zest of one orange, mine yielded about 1 Tbsp.
  • 1 Egg, beaten
  • 2 cups Spinach and Arugula mixed, or whatever greens you prefer
  • a couple of Orange Slices
  • 2 Tbsp. Yellow Onion, chopped
  • Canola Oil for frying, or this can be baked
  • Salt and Pepper to taste, optional
Combine the Parmesan cheese, golden flax meal, orange zest, and parsley in a shallow dish then set aside. Prep two more plates, one will have the coconut flour and the other a beaten egg. Add about a 1/4 cup of vegetable oil to a non-stick skillet and place over medium heat. To pound out the chicken breast into a cutlet you will need to butterfly it which means cutting it in half almost all the way through. Make a cut in your chicken, open it up, and place between two pieces of non-stick wrap on your cutting board. Pound the chicken out until it's very thin. Season the chicken with pepper (salt is optional, I always skip it now) then dredge through the flour, egg, and finally the breadcrumbs. Fry in oil until golden brown, then flip and cook the other side. Meanwhile while the chicken is cooking, prepare your salad. I used a mixture of arugula and baby spinach that I garnished with chopped onion and a few chunks of the orange. Let the chicken drain over a cooling rack or between paper towels and serve warm on top of the salad. Enjoy!

Per serving this is about 420 calories, 20 grams of fat, 264 mg of sodium, 112 mg of potassium, 7 total carbs, 6 grams of sugar, and 37 grams of protein. It's a little higher on the calories from using cheese, coconut flour, and flax meal. Funny enough just using a little flour would save on calories, but then this dish would be loaded with carbohydrates. Instead it's full of protein and a whopping 15 grams of fiber. It's hard to gauge calories for this dish because the chicken breast does not absorb all of the flour, egg, or oil. This can also be baked in the oven. It won't crisp up as nicely, and I think sometimes it's nice to have a little fried food.

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