Keto Sweet and Sour Chicken
Make your own delicious Keto Sweet and Sour Chicken right at home! This low carb dish features a sugar free sweet & sour sauce and tasty breaded chicken!
Ingredients
- 1 ½ lbs boneless skinless chicken breasts
- 1 egg
- ¼ cup water
- 100 g pork rinds
- ¼ cup parmesan cheese
- ¼ cup almond flour
- 2 tsp chili powder
- 1 ½ tsp garlic powder
- 1 tsp onion powder
- ½ tsp sea salt
- ½ tsp ground black pepper
Sweet & Sour Sauce
- ½ cup apple cider vinegar
- ⅓ cup no sugar added ketchup
- ⅓ cup water
- ½ cup lakanto golden monk fruit sweetener
- 2 tbsp soy sauce or coconut aminos
- 1 tsp sesame oil
- ¼ tsp xanthan gum
Optional
- 1 small white onion
- 1 green or red bell pepper
Instructions
Equipment Needed
- Baking sheet with Non Stick Baking Mat, Parchment or Baking Rack
- Food processor
- Medium sized mixing bowl
- Cutting board and Knife
- Skillet
Directions
The chicken
- Heat the oven to 400° and line a baking sheet with a non stick baking mat, parchment paper or a baking rack.
- Dump the pork rinds into a food processor and pulse into a fine crumb. Pour into a medium sized bowl and add the parmesan, almond flour, chili powder, garlic powder, onion powder, sea salt and pepper. Mix well and then set next to the prepared baking sheet.
- In a shallow bowl whisk the egg with 1/4 cup water until fully combined, then place next to the pork rinds. Chop the chicken breasts into 1- 1.5" pieces and set beside the egg wash.
- Dunk a piece of chicken in the egg wash with one hand and then place into the breading bowl without actually touching the pork rinds. With the other hand, toss the chicken around in the pork rinds and then place on the baking sheet. Repeat for all of the chicken pieces and spread them evenly around the baking sheet. Double dip the chicken in the egg wash and again in the breading until all of the pork rinds have been used up.
- Bake in the preheated oven for 18-20 minutes, until the internal temperature of the largest piece of chicken has reached 180°. While the chicken is in the oven, make the sauce.
The sauce
- Chop up an onion and a green pepper, and heat a skillet on medium high heat with the avocado or olive oil. Fry the pepper and onion until they have softened and begun to brown a little bit.
- In a medium sized mixing bowl whisk xanthan gum with sesame oil. Pour in the apple cider vinegar, ketchup, water, sweetener and soy sauce, and whisk well to combine. Pour into the hot skillet with the pepper and onion and bring up to a simmer. Cook until thick, 1-2 minutes, then carefully mix in the baked chicken.
- Serve hot over Cauliflower Rice, Zucchini Noodle Stir Fry or Cauliflower Fried Rice.
Notes
Expert Tips
- Don't have a food processor? Place the pork rinds into a large bag and wack it with a rolling pin until all of the pork rinds have been completely crushed into fine crumbs.
- Be sure to use one hand only for the egg wash and the other hand only for the breading. If the pork rinds get wet, they will not stick to the chicken easily, and you'll end up wasting a lot of pork rinds.
- Use a digital meat thermometer to ensure the chicken has fully cooked to an internal temperature of 180° to ensure nobody gets sick!
- Be gentle when mixing the chicken into the sauce because the crust from the chicken could fall off.
Nutrition Facts
Nutrition facts are an estimate only! The ingredients you choose could have different nutritional values than the ingredients I have used. * Net carb count excludes both fibre and sugar alcohols, because these do not affect blood sugar in most people. Deduct fibre ( 1.2g ) and sugar alcohols ( 19.2 ) from the total carbs to get 3 g net carbs per serving if divided into 5 portions. Nutrition facts do not include the optional onion or bell pepper.Nutrition
Serving: 1servingCalories: 422kcalCarbohydrates: 23.4gProtein: 58.2gFat: 16.6gSodium: 1246mgFiber: 1.2g
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