Keto Chicken Parmesan & San Marzano Tomato Sauce *RECIPE*

Ingredients

• 4 tablespoons Olive Oil (extra‑virgin, divided for sauce and searing)
• 3 cloves Garlic (sliced thin)
• 5 leaves Fresh Basil (plus extra for garnish)
• 1 teaspoon Crushed Red Pepper Flakes (adjust to taste)
• 1 teaspoon Italian Seasoning (store‑bought blend)
• 28 ounces San Marzano Tomatoes (canned, blended until smooth)
• 1 cup Filtered Water (for thinning sauce)
• 1 small piece Parmesan Rind (optional, adds umami)
• 3 pieces Chicken Breasts (medium, about 1.5 lb total; halved and pounded thin)
• to taste Salt (for seasoning chicken)
• 2 large Eggs (beaten for egg wash)
• 1 cup Almond Meal (fine almond flour, used as breadcrumb substitute)
• 1 cup Mozzarella Cheese (shredded, for topping)
• 0.5 cup Parmesan Cheese (grated, for topping and sauce)
• 12 ounces Green Beans (trimmed, cooked with sauce)
• to taste Black Pepper (freshly ground)

Instructions

1. Infuse Olive Oil with Aromatics

   Heat 2 Tbsp olive oil in a large skillet over very low heat. Add sliced garlic, fresh basil leaves, crushed red pepper flakes, and Italian seasoning. Let it gently infuse for about 5 minutes until fragrant.

   Time: PT5M

   Temperature: low

2. Cook Garlic Lightly

   Increase heat to medium‑low and sauté the garlic mixture for another 2 minutes, just until the garlic turns lightly golden.

   Time: PT2M

   Temperature: medium‑low

3. Add Tomatoes and Simmer

   Pour the blended San Marzano tomatoes into the skillet, stir, then add 1 cup filtered water. Bring to a gentle simmer and let cook for 15 minutes, stirring occasionally, until the sauce thickens.

   Time: PT15M

   Temperature: medium

4. Add Parmesan Rind (Optional)

   Drop the small Parmesan rind into the sauce and let it melt, stirring occasionally for extra depth of flavor.

   Time: PT2M

   Temperature: medium

5. Prepare Chicken Cutlets

   While sauce simmers, place chicken breasts on a cutting board, slice each in half horizontally, and pound each piece to an even ½‑inch thickness. Season both sides with salt and a pinch of black pepper.

   Time: PT5M

6. Set Up Breading Station

   In one bowl, beat the 2 eggs. In a separate shallow dish, spread the almond meal. Dip each chicken piece first into the egg wash, letting excess drip off, then coat thoroughly with almond meal.

   Time: PT3M

7. Sear Chicken

   Add the remaining 2 Tbsp olive oil to the skillet over medium‑high heat. When shimmering, add the breaded chicken pieces. Cook 2‑3 minutes per side until golden brown.

   Time: PT6M

   Temperature: medium‑high

8. Bake Chicken with Sauce

   Preheat the oven to 400°F. Transfer the seared chicken to a baking sheet, spoon generous amounts of the tomato sauce over each piece, and sprinkle with shredded mozzarella and grated Parmesan. Bake for 12 minutes.

   Time: PT12M

   Temperature: 400°F

9. Broil for Golden Top

   Switch the oven to broil and cook for an additional 1 minute, or until the cheese develops a light brown crust.

   Time: PT1M

   Temperature: broil

10. Cook Green Beans in Sauce

    While chicken finishes, add trimmed green beans to the remaining sauce in the skillet. Toss and cook for about 5 minutes until beans are tender‑crisp and coated.

    Time: PT5M

    Temperature: medium

11. Plate and Garnish

    Serve each chicken cutlet topped with extra sauce and green beans on the side. Garnish with fresh basil leaves if desired.

    Time: PT2M

Nutrition Facts

Calories

450

Protein

35 g

Carbohydrates

8 g

Fat

30 g

Fiber

3 g