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Dinner: PCOS Italian Keto Recipes: Dinner - Keto Chicken Parmesan
Grocery list: Chicken breasts, almond flour, parmesan cheese, Italian seasoning, garlic powder, egg, marinara sauce (sugar-free), mozzarella cheese. This recipe has a low Glycemic Index due to the use of almond flour and sugar-free marinara sauce.
This Keto Chicken Parmesan is a delicious, low-carb take on a classic Italian dish. It's perfect for those managing PCOS, as it's high in protein and healthy fats, which can help regulate blood sugar levels. The use of almond flour and sugar-free marinara sauce keeps the Glycemic Index low. Plus, the chicken provides a great source of chromium, a mineral that can improve insulin sensitivity.
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
This recipe includes superfoods such as:
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2 boneless, skinless chicken breasts (about 1 lb/450g), 1 cup almond flour (100g), 1/2 cup grated parmesan cheese (50g), 1 tsp Italian seasoning, 1/2 tsp garlic powder, 1/2 tsp salt, 1/4 tsp black pepper, 1 egg, 1 cup marinara sauce (sugar-free, 240g), 1 cup shredded mozzarella cheese (100g)
Instructions
1. Preheat oven to 400F (200C). 2. Mix almond flour, parmesan, Italian seasoning, garlic powder, salt, and pepper in a bowl. 3. Beat the egg in a separate bowl. 4. Dip each chicken breast in the egg, then coat in the almond flour mixture. 5. Place the chicken on a baking sheet and bake for 20 minutes. 6. Remove from oven, top with marinara sauce and mozzarella, then bake for another 10 minutes.
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Serving Size: 2
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 350 kcal | ||
| Fat 20 g | ||
| Carbohydrate 10 g | ||
| Protein 30 g | ||
| Omega 3 0.50 g | ||
| Chromium 30.00 mg | ||
| Zinc 2.00 mg | ||
| Magnesium 50.00 mg | ||
| B Vitamins 1.00 mg | ||
| Iron 2 mg | ||
| Calcium 200 mg | ||
| Cholesterol 80 mg | ||
| Monounsaturated Fat 8 g | ||
| Polyunsaturated Fat 2 g | ||
| Saturated Fat 8 g | ||
| Sodium 800 mg | ||
| Sugar 2 g | ||
| Potassium 500 mg | ||
| Vitamin A 500 mcg | ||
| Vitamin C 10 mg | ||
| Fiber 4 g | ||
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