CHICKEN FRANCAISE
This meal is one that went viral on the internet - Facebook, specifically. The video of this meal looked so good that I
knew I had to make it lower in carbs. It
was an easy task (my method of dipping and coating the chicken differed slightly as the Breading is very substantial - you can reduce it, if you like) and the result was absolutely, astoundingly tasty! My husband and I both loved this juicy,
flavorful and very tender chicken. It is
definitely company fare as well.
2 large chicken breasts
Parmesan Breading:
1/2 cup Gluten-Free Bake Mix 2 (125 mL)
{OR use 1/3 cup (75 mL) almond
flour and 3 tbsp (45 mL) coconut
flour, OR simply almond flour}
1/4 cup grated Parmesan cheese (60 mL)
(the kind in a bottle or can)
1 tsp dried parsley (5 mL)
1/8 tsp salt (0.5 mL)
Egg wash:
3 eggs
1/4 tsp salt (1 mL)
1/8 tsp black pepper (0.5 mL)
Gravy:
4 tbsp butter, divided (60 mL)
2 tbsp olive oil, divided (30 mL)
1 tsp crushed garlic (5 mL)
1 cup white wine, OR more chicken stock (250 mL)
1 cup chicken stock (250 mL)
(homemade, if possible* - see below)
1 tsp lemon juice (5 mL)
1 tsp dried parsley (5 mL)
1 tsp cornstarch, OR arrowroot powder (5 mL)
Pat
chicken breasts dry with paper towels.
On cutting board, slice chicken in half horizontally almost all the through
but not quite. Spread out and cover with
plastic wrap. With a mallet pound
chicken until much thinner, or use something heavy (maybe a can of food) if you don't have a mallet.
Parmesan Breading: In small bowl, combine Gluten-Free Bake Mix2, Parmesan cheese, parsley and salt.
On
a dinner plate, place Parmesan Breading.
Spoon breading over both sides of chicken. Dip in egg wash and again generously spoon
breading over butterflied chicken (spread open)
In
large, nonstick frying pan, in 2 tbsp (30 mL) butter and 1 tbsp (15 mL) olive
oil and over medium heat cook chicken about 4 minutes per side (flip when browned
on the one side). Remove chicken to a plate. Repeat with the remaining chicken
breast, adding 1 tbsp (15 mL) olive oil to the pan.
Gravy: In
same pan once chicken has been cooked and set aside, add remaining 2 tbsp
butter (30 mL) and cook garlic 2 minutes.
Add wine, chicken stock, lemon juice and dried parsley. Cook about 4 minutes to reduce gravy
slightly. Remove some of gravy to a
small bowl and stir in cornstarch until dissolved. Add back to the pan and stir. Add both chicken breasts and continue to cook
for about 5 minutes, spooning the hot gravy over top of the chicken. If gravy becomes too thick, add a little
water, however, it should be fine. Serve
and enjoy the most succulent chicken ever!
Helpful Hints: If using commercial chicken stock, you may
want to reduce the salt in the egg wash, especially if you are skipping the
wine and using more chicken stock.
Commercial chicken stock is no doubt very salty-tasting.
HOW TO MAKE CHICKEN STOCK: *It is so easy to make chicken stock if you have a slow cooker or a pressure cooker. Place rotisserie chicken carcass in the slow cooker or pressure cooker along with a coarsely chopped onion, carrot, 1 tsp (5 mL) dried parsley, 1 tsp (5 mL) salt and 1/2 tsp (2 mL) black pepper and possibly some thyme, although I tend to omit it. Cover with water completely. Set on low heat for 8 hours in the slow-cooker or overnight (can go longer). Follow directions for the pressure cooker. Strain and place the chicken stock in a container in the freezer. This chicken stock makes a wonderful base for soups and gravies. It is so healthy for you.
HOW TO MAKE CHICKEN STOCK: *It is so easy to make chicken stock if you have a slow cooker or a pressure cooker. Place rotisserie chicken carcass in the slow cooker or pressure cooker along with a coarsely chopped onion, carrot, 1 tsp (5 mL) dried parsley, 1 tsp (5 mL) salt and 1/2 tsp (2 mL) black pepper and possibly some thyme, although I tend to omit it. Cover with water completely. Set on low heat for 8 hours in the slow-cooker or overnight (can go longer). Follow directions for the pressure cooker. Strain and place the chicken stock in a container in the freezer. This chicken stock makes a wonderful base for soups and gravies. It is so healthy for you.
1
serving
177
calories
20 g
protein
11
g fat
0.8 g fiber
3
g net carbs
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