I have never been a fan of chicken breasts–they’re usually too dry, they have a rope-like texture, and they were always a part of my parents’ “healthy” dinners (boiled chicken, steamed broccoli, and a large helping of white rice). Indeed, experimenting with this recipe was the first time I’d bought a package of breasts in well over a year. Despite my misgivings, this dish turned out great. The breading was crunchy, the chicken was moist, and the sauce was full of creamy flavor. Best of all, it was low carb and gluten free.
The mustard sauce is not entirely different from–dare I say it–run of the mill honey mustard. However, it has fewer carbs and can taste very different depending on the kind of mustard used. My Dijon was mild, but a stronger (or spicier) variety couldn’t hurt. Next time I think I’ll try this mustard
Sauce Ingredients
- 1/2 cup whole yogurt, plain
- 1 tablespoon Dijon mustard
- 1 tablespoon fresh chives, chopped
Prepare the sauce first so it can warm to room temperature before serving. Mix all ingredients together and let stand.
Chicken Ingredients
- 2 tablespoons unsalted butter, melted
- 4 tablespoons fresh basil, chopped
- 4 boneless skinless chicken breast halves
- 1/3 cup whole yogurt, plain
- 1 teaspoon Dijon mustard
- 1 cup almond flour
- 1/2 cup grated parmigiano-reggiano cheese
- salt and pepper to taste
Lightly coat pan with butter, then preheat oven to 400°F.
Sprinkle 1 tablespoon of the chopped basil along the inside of each chicken breast, then lightly salt and pepper. Roll up each breast, sealing in the basil.
In a bowl, mix the yogurt and mustard, and in a separate dish, stir together the almond flour and cheese. Completely coat each breast in the yogurt mixture, then roll in breading. Place each breast on the baking dish and drizzle with remaining butter.
Tip: Use one hand to dip the breasts and another to cover them in breading to avoid washing away the majority of your ingredients while trying to keep your hands clean.
Bake on bottom rack for 30-40 minutes, or until the coating is golden brown and the chicken leaves no sign of pink when cut through center.
Slice in two and garnish with a dollop of mustard sauce.
{ 4 comments… read them below or add one }
So did the breading come out crisp or more soggy? I’m not sure how the almond flour thing works.
It was a little crunchy, but I think the cheese prevented it from getting really and truly crisp. I want to try frying with almond breading, but I think I might try dehydrating it first, probably by drying a batch out in the oven. If it turns out well, it’ll probably become a recipe, so just keep your eye out.
I can’t tell you how much I enjoyed looking at the pictures of these awesome recipes… I hope you post more! I am going to the store now to try some of them! Nice blog!
Thanks! I do hope the photos motivate… In my opinion, the only thing better than a foodie photoblog is a low-carb foodie photoblog.