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keto sweet and sour chicken

Keto Sweet and Sour Chicken

Course: Main Course
Cuisine: Chinese
Diet: Diabetic, Gluten Free
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Calories: 338
Author: Lisa MarcAurele
Baked boneless chicken pieces that are lightly breaded and served with a sweet and sour sauce. It's perfect served with cauliflower fried rice for an easy low-carb dinner.
Print Recipe

Ingredients

Chicken:

  • 1½ pounds chicken breasts about 3 or 4 boneless and skinless
  • 1 teaspoon salt
  • ⅛ teaspoon pepper
  • ⅓ cup coconut flour
  • ⅓ cup almond flour
  • 2 large eggs beaten
  • ¼ cup avocado oil

Sweet & Sour Sauce:

Instructions

  • Preheat oven to 325°F. Grease bottom of a 9x13-inch baking pan.
  • Cut chicken into cubes. Season with salt and pepper to taste.
  • Dip chicken pieces into beaten egg with fork allowing excess to drip off. Then toss each piece in the coconut and almond flour mixture to coat.
  • Heat avocado oil in a large skillet and cook your chicken until browned but not cooked through.
  • Place the prepared pan.
  • In a small bowl, whisk together all the sauce ingredients. Pour sauce evenly over the chicken.
  • Bake for 30-40 minutes spooning sauce over chicken once or twice during baking.

Video

Notes

The breading can be left off the chicken if you want to save time and cut back on the carbs.
A skillet with a non-stick surface is recommended when frying the coated chicken.
Store this in your refrigerator in an airtight container. It will stay fresh for up to 3 days.

Nutritional Data Per Serving Without Breading

Calories: 224 | Carbohydrates: 5g | Protein: 25g | Fat: 12g | Saturated Fat: 2g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 708mg | Potassium: 453mg | Fiber: 4g | Sugar: 1g | Vitamin A: 53IU | Vitamin C: 2mg | Calcium: 11mg | Iron: 1mg | Net Carbs: 1 g | % Carbs: 1.9 % | % Protein: 47.2 % | % Fat: 50.9 % | SmartPoints: 5

Nutrition

Calories: 338 | Carbohydrates: 22g | Protein: 29g | Fat: 18g | Saturated Fat: 3g | Cholesterol: 135mg | Sodium: 825mg | Potassium: 470mg | Fiber: 18g | Sugar: 1g | Vitamin A: 124IU | Vitamin C: 1mg | Calcium: 29mg | Iron: 1mg

Additional Info

Net Carbs: 4 g | % Carbs: 5.4 % | % Protein: 39.5 % | % Fat: 55.1 % | SmartPoints: 8
Values 
Array
(
    [calories] => 338
    [carbohydrates] => 22
    [protein] => 29
    [fat] => 18
    [saturated_fat] => 3
    [cholesterol] => 135
    [sodium] => 825
    [potassium] => 470
    [fiber] => 18
    [sugar] => 1
    [vitamin_a] => 124
    [vitamin_c] => 1
    [calcium] => 29
    [iron] => 1
)

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