Fried Chicken

Fried Chicken
(Low Carb Version)

3 (4 oz.) Chicken Breasts, no skin, no bone
3 Tablespoons Grated Parmesan Cheese
1 oz. Mike Sell's Barbeque Pork Rinds
4 Tablespoons Coconut Oil (I used Nutiva Brand)
1 large Egg, beaten

Place the pork rinds into a food processor and process until you have crumbs. If you do not have a food processor, you could place them into a bag and crush with a rolling pin. You want fine, evenly textured crumbs. Mix the crumbs with the parmesan cheese in a small bowl and then pour onto a plate. Place the coconut oil into a frying pan and melt over medium heat. I pounded each of my chicken breasts between plastic wrap to make them a little thinner; this is optional. Dip one of the chicken breasts into the egg, and then place onto the crumb mixture. Pat the crumb mixture onto the chicken really well. Make sure your coconut oil is hot and then place the chicken breast into the oil. While each piece of chicken is cooking, you can go ahead and prepare the next piece for frying. When the bottom side of the chicken breast is golden, flip to the other side and cook until that side is golden (make sure your chicken is completely cooked especially if you didn't flatten it out a little). Drain each piece on a paper towel.

Serves: 3
Per Serving: 392 Calories; 28g Fat (63.9% calories from fat); 35g Protein; trace Carbohydrate; 0g Dietary Fiber; 157mg Cholesterol; 447mg Sodium. Exchanges: 4 Lean Meat; 4 Fat.

Fried Chicken
(Reduced Fat Version - untried)

3 (4 oz.) Chicken Breasts, no skin, no bone
3 Tablespoons Grated Parmesan Cheese
1 oz. Mike Sell's Barbeque Pork Rinds
1 large Egg, beaten
Non-stick Cooking Spray

Preheat oven to 350 degrees. Place a piece of foil onto a baking sheet and spray with non-stick cooking spray. Place the pork rinds into a food processor and process until you have crumbs. If you do not have a food processor, you could place them into a bag and crush with a rolling pin. You want fine, evenly textured crumbs. Mix the crumbs with the parmesan cheese in a small bowl and then pour onto a plate. I pounded each of my chicken breasts between plastic wrap to make them a little thinner; this is optional. Dip one of the chicken breasts into the egg, and then place onto the crumb mixture. Pat the crumb mixture onto the chicken really well. Place the chicken breast onto the baking sheet. Repeat for the other two pieces. Bake for 15 minutes, then turn each piece and continue baking until the chicken is done and no longer pink.

Serves: 3
Per Serving: 235 Calories; 9g Fat (37.8% calories from fat); 35g Protein; trace Carbohydrate; 0g Dietary Fiber; 157mg Cholesterol; 447mg Sodium. Exchanges: 4 Lean Meat; 0 Fat. WWP: 5