Basic B Keto Dinner: “Breaded” Crispy Chicken, Whipped Cauliflower & Lemon Pepper Arugula Salad

screen-shot-2016-09-13-at-7-51-01-pmToday I made the pumpkin spice latte of keto dishes. It’s so completely basic that I’ve never blogged about it before, but after sharing it with my non-keto dad who shared a photo of it with my non-keto stepmother, I decided it was time.

Also, she wanted the recipe (Hi Diane!) and this seemed like a good place to put it.

^ Scan for MyFitnessPal ^
^ Scan for MyFitnessPal ^

In all seriousness though, we all need keto staples—when somebody was an a-hole to us at work, or the kids have been screaming for the past week because you took away their jelly bean supply (I don’t have kids, but that seems like something I’d scream about). There are days when you just want to cook something simple. I guess. Or so people tell me. 🙂

In this recipe I even used some pre-made stuff that makes it SUPER easy (Perdue Perfect Portions (Italian Style), Ghee, Pork Dust, and Green Giant™ Fresh Cauliflower Crumbles™.) I whipped this up in 30 minutes flat (although I do have a convection oven and it cooks quickly!) I hope you enjoy!

Basic B Keto Dinner: Breaded Chicken, Whipped Cauliflower & Lemon Pepper Arugula Salad
Serves 4
So you're taking it easy on dinner tonight. No judgements here. I even threw in some store-bought pre-made stuff to make it faster! {7.4 net carbs per serving - use the barcode above for MyFitnessPal to see additional nutritional facts}
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
For the chicken
  1. 1 bag of 5 Perdue Perfect Portions Boneless, Skinless Chicken Breast (Italian Style)
  2. 1 3 oz bag of Pork Dust (or 3 oz of crushed/blended pork rinds)
  3. 1/2 cup grated parmesan cheese (the powdered stuff)
  4. 1/2 tbsp italian seasoning
  5. 1/2 tsp garlic salt
For the buttery cauli mash
  1. 1 bag (16 oz) Green Giant™ Fresh Cauliflower Crumbles™ (or 4 cups chopped cauliflower, steamed)
  2. 2 tbsp ghee (or 2 tbsp salted butter)
  3. 2 tbsp butter (yes, if you don't have ghee, just use 4 tbsp butter)
  4. 1/2 cup heavy cream
  5. 1/4 cup shredded parmesan cheese (not the powdery grated stuff)
  6. a pinch of garlic salt
  7. a pinch of seasoning salt (like Adobo)
  8. a few cracks of pepper
For the salad
  1. 3 cups baby arugula
  2. 1 tbsp high quality extra virgin olive oil
  3. 1/2 tbsp fresh lemon juice
  4. a couple fresh grinds of sea salt & pepper
For the chicken
  1. Preheat the oven to 375.
  2. Set up a wire roasting rack on top of a baking sheet (this is so the chicken doesn't sit on the bottom and get soggy - some people use baking racks if they're oven-friendly)
  3. On a plate, combine and mix the crushed pork rinds, grated parmesan, italian seasoning and garlic salt.
  4. One at a time, place a breast of chicken in the mix and cover completely, then set on the rack.
  5. When done, put in the oven for 20 minutes, or until baked to at least 165 degrees, then turn off and let sit in oven to continue cooking (this keeps them juicy!)
For the buttery cauli mash
  1. In a blender, add everything but the cauliflower. Don't blend yet.
  2. Follow the package instructions on the chopped cauliflower to microwave with 1" of the top open, for 4 minutes. Then let sit in the microwave for another minute (it really makes a difference).
  3. Add steamed cauliflower to blender, and blend to the consistency you like.
For the salad
  1. In a bowl, combine all ingredients. Make sure every leaf is well coated.
For plating
  1. Once everything is completed, plate your chicken, whipped cauliflower and arugula salad between 4 dishes. You can sprinkle a little shredded parmesan over your salad, and throw a grind of fresh pepper over the cauliflower. If you're feeling particularly adventurous or just like to dip, serve with a side of dijon mustard for dipping.
http://www.wickedstuffed.com/

 


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Disclosure: I'm not a nutritionist or a medical professional. The recipes and articles on this blog should not replace the advice of your doctor. Also, I only recommend products that I have used and love, but in these cases I may use Amazon.com affiliate links, which means I get paid a small commission if you buy the product. A girl's gotta pay for all these ingredients you know! :)

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