Eating Keto 68: Sweet and Sour Chicken

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Filmed: January 13th, 2016
➞ Source:

➞ Ingredients (makes 4 servings):

▽ Chicken
5-6 Small Boneless Chicken Breasts (I used 3 large)
2 Large Eggs – beaten
1 Cup Crushed Pork Rinds
½ Cup Almond Flour
⅓ Cup Parmesan Cheese
2 Tbsp Olive Oil
1 Tbsp Coconut Oil
1 tsp Salt

▽ Sweet & Sour Sauce
½ Cup Erythritol
½ Cup Rice Vinegar
4 Tbsp Reduced Sugar Ketchup
1 Tbsp Soy Sauce
1 tsp Garlic Powder

➞ Directions: (using Oven method)

▽ Chicken
1. Pound out chicken breasts to get an even thickness chicken. and cut Chicken into cube sized chunks and set aside.
2. (Not in original directions) Add Pork Rinds to a food processor to get into crumbs.
3. Add pork rinds to a bowl with add, pepper, almond flour, parmesan cheese and mix well.
4. Move pork rind mixture into a shallow bowl.
5. Get another shallow bowl and beat 2 eggs thoroughly.
6. Dip your chicken into the egg and then coat with pork rind mixture.
7. In a large pan, heat coconut oil and olive oil on high heat.
8. Add coated chicken to the hot oil (may need to do this in batches) and fry until crispy (but not fully cooked).
9. Transfer to a baking pan to continue cooking in the oven.

▽ Sweet & Sour Sauce
1. In a small bowl, add ketchup, rice vinegar, erythritol, soy sauce, and garlic powder and mix until well combined.

▽ Baking/Prep
1. Preheat oven to 325°F
2. Pour sauce evenly over chicken and mix until every piece is covered.
3. Cook for a total of 60mins, flipping all pieces of chicken every 15mins.
4. Divide and serve!


➞ Totals (per 1 serving):
488 Cals
26.9g Fat
52.9g Protein
3.9g Net Carbs (Total Carbs 5.4 – Fiber 1.5g) *not including erythritol

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