Keto Chicken Francese
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
6
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Calories
289 kcal
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Course
Main Course
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Cuisine
French
Keto Chicken Francese
Description
This recipe uses chicken breasts sliced and pounded thin to ensure even, quick cooking. The cutlets are coated with oat fiber combined with salt and pepper, providing a light coating that helps the egg stick. The chicken is then dipped in beaten eggs and sautéed in a mix of butter and olive oil to develop a delicate, lightly crisp exterior while keeping the interior moist.
The pan sauce starts by sautéing garlic briefly before adding white wine, chicken broth, butter, lemon juice, and lemon zest. This combination reduces slightly to a silky sauce that enhances the chicken with citrus brightness and savory depth. The dish is finished by returning the cooked chicken to the pan to coat in the sauce.
This preparation fits well into a low-carb or keto diet due to oat fiber replacing traditional flour and the use of a lemon butter sauce. The sauce can be doubled for pouring over noodles like zucchini, spaghetti squash, or shirataki for variety.
Oat fiber is preferable here because its fine powder coating yields a delicate texture. Almond flour can be substituted but changes the coating texture and flavor somewhat.
Ingredients
- 1 ½ pounds chicken breast sliced into 6 thin cutlets
- ⅔ cup chicken broth
- ⅓ cup oat fiber
- ⅓ cup butter
- ⅓ cup white wine I use Pinot Grigio
- 3 egg beaten, large
- 3 cloves garlic minced
- 2 lemon juice and zest, plural
- olive oil for frying
- ½ teaspoon salt
- ¼ teaspoon black pepper ground
Instructions
- Take each chicken breast and filet it in half, making 2 pieces, with a total of 6. Using a meat tenderizer, pound each piece out making them thinner and completely flat.
- Add the oat fiber, salt and pepper to a bowl and whisk to combine. Beat the eggs and add them to another bowl.
- Heat a large non-stick skillet to medium and add in about a tablespoon of the butter (per batch) and olive oil. Take each cutlet and coat it in the oat fiber, then shake off any excess. Then dip into the egg and sauté for a few minutes on both sides or until the chicken is cooked through. It shouldn't take long if your chicken is cut super thin.
- Once the chicken has all been cooked, wipe out any brown bits out of the pan, then add in the garlic and sauté for about 20 seconds, careful not to burn it! Pour in the white wine and allow it to cook for 1-2 minutes. Then add in the chicken broth, butter, lemon juice and zest.
- Simmer for a few minutes, or until thickened to your liking. Add the chicken back in for a couple of minutes, just to coat in the sauce and reheat through.
- Serve with a drizzle of the sauce over the top, then garnish with slices of lemon and chopped fresh parsley. Store leftovers in the fridge for a few days or freeze.
Notes
- You may double the sauce ingredients to serve extra sauce over alternative noodles like zucchini, spaghetti squash, or shirataki noodles.
- Oat fiber is best for a fine and light coating helping the egg adhere without breading texture.
- If oat fiber is unavailable, almond flour can be used though it provides a breading-like texture.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 289 kcal
% Daily Value*
| Calories | 289kcal | 14% |
| Carbohydrates | 5g | 2% |
| Protein | 31g | 62% |
| Fat | 15g | 23% |
| Saturated Fat | 8g | 40% |
| Fiber | 3g | 12% |
| Sugar | 1g | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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