Keto Sweet and Sour Chicken
Sweet and Sour Chicken. But to make it low carb? Well that’s a challenge, isn’t it. The judgement? It was a winner! Family and friends enjoyed it and between 4 people, 5 1/2 pounds of chicken was eaten in 1 sitting.
We’ll be using Erythritol in this recipe. While they are sugar alcohols, our body doesn’t actually have the enzymes needed to break down and process it, allowing about 90% of it to pass through the body and be excreted through urine.
Watch Recipe Video
Credit: RuledMe
The Preparation
Chicken:
- 5-6 Small Boneless Chicken Breasts
- 2 Large Eggs, Beaten
- 1 Cup Crushed Pork Rinds
- 1/2 Cup Almond Flour
- 1/3 Cup Parmesan Cheese
- 2 Tbsp. Olive Oil
- 1 Tbsp. Coconut Oil
- 1 tsp. Kosher Salt
- 1 tsp. Freshly Ground Black Pepper
Sweet & Sour Sauce:
- 1/2 Cup Erythritol
- 1/2 Cup Rice Vinegar
- 4 Tbsp. Reduced Sugar Ketchup
- 1 Tbsp. Soy Sauce
- 1 tsp. Garlic Powder
The Execution
Stovetop [Method 1]
- Cut chicken into cubes. Combine all the coating ingredients in a food processor and then coat the chicken by dipping into egg and then into the pork rind crumbs.
- Cook chicken in batches in a cast iron skillet over medium heat.
- Reduce sauce in a pan while chicken is cooking.
- Coat chicken with sauce and mix together.
Oven [Method 2]
- Preheat oven to 325F.
- Cube chicken breasts, cut off any excess bits.
- Crush pork rinds and add almond flour, salt, pepper, and parmesan cheese.
- 1 Bowl with beaten eggs, 1 bowl with pork rind mixture.
- Heat pan with 1 Tbsp. Olive Oil and 1 Tbsp. Coconut Oil.
- Dip chicken cubes in egg mixture and then pork rind mixture.
- Fast fry chicken and transfer to baking pan, add more olive oil as needed.
- Mix sauce together and pour over chicken. Bake for 60 minutes, flipping the chicken every 15 minutes.
Notes
Per 1.2 Pound Serving, it will have 467 Calories, 32g Fats, 3.9g Net Carbs, and 49g Protein.
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