Italian Breaded Chicken with Bruschetta

SF

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Description
 An Italian style breaded chicken that's both gluten free and not deep fried sounds like a dream come true. This dish is elevated even more when made into Chicken Parmesan. It goes well with a side of Bruschetta mix on top of a Whole Wheat Baguette
Time
Prep Time:
30 minutes

Cook Time:
14 minutes

Total Time:
44 minutes
Cost
Total Cost:

Cost per Serving:
$1.42
Ingredients
Serving(s)
Chicken Dry Brine
  • 2 lb Boneless skinless chicken breast
  • 1 tsp Salt
Flour Plate
  • 1/4 cup Almond flour
  • 1 tsp Oregano, dried
  • 1/2 tsp Black pepper, ground
  • 1/2 tsp Garlic powder
  • 1/2 tsp Onion powder
Egg Wash
  • 1 large Egg
  • 3 tbsp Water
Breading
  • 1/2 cup Oat flour
  • 1/4 cup Grated parmesan cheese
  • 1 tbsp Thyme, dried
  • 1 tbsp Basil, dried
  • 1/2 tsp Salt
  • 1/2 tsp Black pepper, ground
Bruschetta
  • 3 medium Tomato
  • 1 medium Onion
  • 1 tbsp Minced garlic
  • 1.5 tbsp Lemon juice
  • 2 tbsp Parsley, dried
  • 2 tbsp Basil, dried
  • 1/2 tsp Salt
  • 1 medium Whole wheat baguette
Instructions
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  1. Cut the chicken into cutlets. Make each piece even thickness by adding it to a bag and smashing it down to make it wide and thin. Sprinkle each side with salt. Refrigerate for at least 1 hour

    2.
  2. Preheat your oven (or air fryer) to 400F and line a cookie sheet with parchment paper

    3.
  3. On a plate, measure out the flour. Add the garlic and onion powder, black pepper, and oregano to the plate and mix

    4.

  4. To a medium bowl, add in the egg and water, and beat the egg with a fork

    5.

  5. To a separate plate, add the breadcrumb mix - oat flour, grated cheese, thyme, basil, salt, and pepper

    6.

  6. In order, coat the chicken in the flour, egg, and breadcrumb mixes. Add it to the pan

    7.

  7. Cook the chicken until it registers 165F, about 15 minutes in a 400F oven, or 8 minutes in a 400F air fryer. Transfer to a wire rack to keep it crispy

    8.

  8. Optional (Chicken Parm) - add sauce (about 1/2 cup or 120 g for the whole batch) and cheese (about 3/4 cup or 84 g for the whole batch) to the top of the chicken, and broil until the cheese is melted (about 2 minutes). Note - DO NOT USE PARCHMENT PAPER FOR CHICKEN PARM. IT WILL BURN UNDER THE BROILER

    9.
  9. As the chicken cooks, you can make the Bruschetta topping. Finely dice the tomatoes and onion, and add to a medium bowl. Season with garlic, lemon, parsley, basil, and salt. Serve on a slice of toasted Whole Wheat Baguettes, or spoon on top of the chicken

    10.
Nutrition Facts
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Servings: 6
Calories: 372
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Total Fat: 10.1g (13 %)
 Saturated Fat: 2.5g (12 %)
 Polyunsaturated Fat: 1.1g
 Monounsaturated Fat: 1.6g
Cholesterol: 147mg (49 %)
Sodium: 1101mg (48 %)
Total Carbohydrate: 25.6g (9 %)
 Fiber: 4.8g (17 %)
 Net Carbs: 20.8g
 Total Sugar: 2.2g
  Added Sugar: 0.0g (0 %)
Protein: 45.4g (91 %)
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Vitamin B12: 0.41mcg (17 %)
Vitamin D: 0.21mcg (1 %)
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Calcium: 122mg (9 %)
Iron: 3.43mg (19 %)
Magnesium: 96mg (23 %)
Potassium: 793mg (17 %)
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Glycemic Index:
52.4

Glycemic Load:
13.6


Sources of Inspiration
https://www.youtube.com/watch?v=U5TuA2MtArk