- 2 lb (908 g) Boneless skinless chicken breast
- 1 tsp (6 g) Salt
FLOUR PLATE
- 1/4 cup (28 g) Almond flour
- 1 tsp (1 g) Oregano, dried
- 1/2 tsp (1.5 g) Black pepper, ground
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder
EGG WASH
- 1 large (50 g) Egg
- 3 tbsp (45 g) Water
BREADING
- 2/3 cup (60 g) Oat flour
- 1/4 cup (30 g) Grated parmesan cheese
- 1 tbsp (3 g) Basil, dried
- 1 tbsp (3 g) Thyme, dried
- 1/2 tsp (3 g) Salt
- 1/2 tsp (1.5 g) Black pepper, ground
BRUSCHETTA
- 3 medium (300 g) Tomato
- 1 medium (110 g) Onion
- 1 tbsp (15 g) Minced garlic
- 1 1/2 tbsp (22.5 g) Lemon juice
- 2 tbsp (6 g) Parsley, dried
- 2 tbsp (6 g) Basil, dried
- 1/2 tsp (3 g) Salt
- 1 medium (190 g) Whole wheat baguette
2. Preheat your oven (or air fryer) to 400F and line a cookie sheet with parchment paper
3. On a plate, measure out the flour. Add the garlic powder, onion powder, black pepper, and oregano to the plate and mix
4. To a medium bowl, add in the egg and water, and beat the egg with a fork
5. To a separate plate, add the breadcrumb mix - oat flour, grated cheese, thyme, basil, salt, and black pepper
6. In order, coat the chicken in the flour, egg, and breadcrumb mixes. Add it to the pan
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. 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
Calories: 387
Protein: 45 g
Fat: 10 g
Carbs: 29 g
Fiber: