South Beach Phase One Breaded Chicken
Craving crispy, oven-baked chicken without compromising your low-carb lifestyle? This South Beach Phase One Breaded Chicken recipe delivers all the crunch and flavor with a health-conscious twist! Perfectly seasoned with a blend of almond flour, grated Parmesan, and aromatic spices like garlic powder, onion powder, and paprika, this gluten-free coating brings a delightful crispiness to tender chicken breasts. Baked to golden perfection with a light spray of olive oil, this dish is a quick and satisfying option, ready in just 40 minutes and perfect for those following the South Beach Diet Phase One. Serve it alongside steamed vegetables or a vibrant salad for a nutritious, guilt-free meal that’s packed with protein and rich flavor.
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Recipe Information
Ingredients
- 4 pieces Chicken breasts
- 1 cup Almond flour
- 0.25 cup Parmesan cheese, grated
- 1 teaspoon Garlic powder
- 1 teaspoon Onion powder
- 0.5 teaspoon Paprika
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 Large eggs
- 1 as needed Olive oil spray
Instructions
Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper or foil for easy cleanup. Lightly spray with olive oil to prevent sticking.
Pound the chicken breasts to an even thickness using a meat mallet or rolling pin. This will help them cook evenly.
In a shallow bowl, mix together almond flour, Parmesan cheese, garlic powder, onion powder, paprika, salt, and black pepper.
In another shallow bowl, whisk the eggs until well combined.
Dip each chicken breast into the egg mixture, ensuring it is well-coated.
Next, dredge the chicken breast in the almond flour mixture, pressing gently to help the coating adhere evenly.
Place the breaded chicken breasts on the prepared baking sheet in a single layer, ensuring they do not overlap.
Lightly spray the tops of the chicken breasts with olive oil to help brown the coating in the oven.
Bake in the preheated oven for 20-25 minutes, flipping halfway through, until the coating is golden brown and the internal temperature of the chicken reaches 165°F (75°C).
Remove from the oven and let rest for 5 minutes before serving. Pair with a side of steamed vegetables or a fresh salad for a complete Phase One meal.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 24.9 g | 32% | |
| Saturated Fat | 4.7 g | 23% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 245 mg | 82% | |
| Sodium | 492 mg | 21% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 3.3 g | 12% | |
| Total Sugars | 1.6 g | ||
| Protein | 65.1 g | 130% | |
| Vitamin D | 0.5 mcg | 2% | |
| Calcium | 154 mg | 12% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 704 mg | 15% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
