March 11 2019 recipe by Cristina Curp![Cristina Curp]()
, photo by Naomi Sherman![Naomi Sherman]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Naomi Sherman
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto chicken Milanese with turnip fries and BBQ dip
Traditionally, preparing something Milanese is a South American style of dredging thin slices of meat in eggs and bread crumbs and frying them until crispy. In our low carb Milanese version, we dredge our chicken cutlets in almond flour, bake them, and serve with crispy turnip fries. Classic comfort food, now low carb.
USMetric
servingservings
Ingredients
Milanese chicken
- 4 (2 lbs) 4 (900 g) chicken breastchicken breasts
- 1 tsp 1 tsp salt
- 1 tsp 1 tsp garlic powder
- ½ tsp ½ tsp ground black pepper
- 1 1 large egglarge eggs
- 1 tbsp 1 tbsp water
- ¾ cup (3 oz.) 180 ml (85 g) almond flour
- 2 tbsp 2 tbsp light olive oil
Turnip fries
- 1½ lbs 650 g turnip or rutabaga
- 2 tbsp 2 tbsp olive oil
- ½ tsp ½ tsp garlic powder
- salt
BBQ sauce
- ¾ cup 180 ml tomato sauce
- 2 tbsp 2 tbsp olive oil
- ½ tsp ½ tsp liquid smoke
- ½ tsp ½ tsp smoked paprika powder
- 1 tsp 1 tsp onion powder
- ½ tsp ½ tsp garlic powder
- salt and ground black pepper, to taste
Serving
- ¾ cup 180 ml mayonnaise
- 4 tbsp 4 tbsp fresh cilantro (optional)
This recipe has been added to the shopping list.
www.dietdoctor.com
Making low carb simple
Instructions
- Preheat oven to 400°F (200°C)
- Butterfly the chicken breast and beat with a mallet to flatten. Sprinkle with salt, garlic powder, and black pepper all over.
- In a bowl, mix the egg with the water.
- Put the almond flour in a shallow bowl.
- Dredge the flattened chicken cutlets in the almond flour, then in the egg mixture, and then again in the almond flour. Place on a sheet pan. Repeat with all of the chicken. Drizzle the breaded chicken with olive oil.
- Cut the turnips into thin fries. Toss with olive oil, salt, and garlic powder and spread on a baking sheet with parchment paper. Roast turnip fries for 30 minutes at the same time as the chicken, using a spatula to flip halfway through cooking.
- Mix together all of the BBQ sauce ingredients in a bowl. Season with salt and pepper to taste.
- Remove the chicken and turnip fries from the oven and serve hot together with the BBQ sauce and a dollop of mayonnaise.
Tip
You could also use rutabaga for the fries. If you cut your fries thinner they will cook faster and be crispier, so watch them as you may need to remove them from the oven early. They are best when well done and toasted but not completely burnt or they will have a bitter taste.
How to butterfly the chicken
Place the chicken breast on a cutting board. With a sharp knife, slice into the thicker end of the breast, and slice horizontally, cutting almost to the other end. Make sure not to cut all the way through. Open it so it looks like a butterfly. Place the breast inside of a plastic bag or cover with plastic wrap and pound with a mallet to flatten.
One comment