Rocco Fried Chicken with Cabbage and Avocado Salad
Fried chicken is one of our most beloved comfort foods, but this fat product is not allowed if you are trying to keep control of your weight. In this recipe, I prepare healthy and delicious fried chicken with the help of a technique called frying flash.(PLUS: fast and simple keto recipes that will make you forget you're missing carbs)Because the chicken is already cooked, it should fry only 10 seconds on each side, instead of 10 to 15 minutes for traditional frying. By spending so little time in the oil, the chicken and the breading absorb much less, but the outside still has time to fry until the crunch is perfect.Give four servings.ingredients
1 pound boneless skinless chicken breast
1/2 cup of buckwheat flour
1/2 cup of almond meal
1 1/2 teaspoons of paprika
1 1/2 teaspoons of kosher salt
Grapeseed oil, for instant frying
1 bag (14 ounces) of cabbage salad mix
1/4 cup of cider vinegar
1 tablespoon of extra virgin olive oil
3 packets of monk fruit in the rough
2 avocados, cut in halfinstructions
1. Place the chicken in a microwaveable container. Add enough water to cover halfway and cover with plastic wrap. Microwave up to full cooking, 5 to 8 minutes (cooking time will depend on the power of your microwave).
2. Cut chicken into 1-inch strips and set aside.3. Set up a breading station: Place ¼ cup of the buckwheat flour in a shallow container. In a second bowl, beat the eggs. In a third, mix remaining buckwheat flour, almond flour, paprika and salt. Dip the chicken strips into the buckwheat flour, then into the egg, then into the buckwheat / almond mixture.5. Pour ½ inch of grapeseed oil into a sauté pan. Heat until you smoke, about 400 ° F. Fry for 10 seconds on each side. Place on paper towels to rest. In a large bowl, mix the cabbage salad mixture, vinegar, olive oil and monk's fruit and mix to coat well.7. To serve, divide the cabbage salad into 4 plates. Garnish each half with a lawyer. Serve the fried chicken on the side.Nutrition
Per serving: 382 calories, 21 grams of fat, 28 grams of protein, 24 grams of carbohydrates and 10 grams of fiber.
Rocco protein pancakes
These are the protein-rich and gluten-free crepes that you are looking for – they are one of the most popular products of my clients.I have replaced fat with applesauce, a healthy substitute for fat in baked goods that also imparts a hint of sweetness without added sugar.Give four pancakes six inches.ingredients
1/2 cup unsweetened applesauce
1 teaspoon baking powder
1 tablespoon of protein powder instructions
1. In a small bowl, combine the applesauce, eggs, baking powder and protein powder until a homogeneous mixture is obtained.
2. Heat a 6-inch nonstick skillet over medium heat. Coat with a cooking spray and pour 3 ounces of dough into the pan.3. Cook until the edges of the pancake are set, about 45 seconds. Return and cook another 15 to 30 seconds. Repeat the operation to make 3 more pancakes. Serve with blueberry syrup.Nutrition
Per serving: 77 calories, 2.5 g fat (1 g sat), 8 g protein, 6 g carbohydrate and 2.5 g fiber.
Recipes reproduced with the permission of "Rocco's Healthy & Delicious: More than 200 recipes (mostly) herbal for everyday life"by Rocco DiSpirito.