Chicken Cutlets? Over Pasta? Have I lost my mind?!? Ummm, excuse me Recipe Hacker, is this really healthy?
Yes, it’s healthy! And it’s awesome. Very, very awesome.
Let’s break it down: the pasta is roasted spaghetti squash (low carb, high fiber), the creamy lemon caper sauce is made without dairy or gluten (wholesome, flavorful), and the cutlets are breaded in a combination of grain-free flours (mind blowing! Crunchy! Guilt-Free!)
The standout for me in this dish, other than the awesome breading on the chicken, was the lemon flavor of the creamy caper sauce. Use fresh organic lemons, if possible, and revel in the vibrant lemony flavor!
1 spaghetti squash
1 teaspoon coconut oil
Dash of salt and pepper
½ cup coconut flour
2 eggs, beaten
1 cup blanched almond flour
½ cup unsweetened shredded coconut
½ cup nutritional yeast
2 pounds boneless, skinless chicken breast
Dash of salt and pepper
4 tablespoons olive oil
1 shallot, minced
1 tablespoon Garlic, minced
1 tablespoon coconut flour
¼ cup white wine
¾ cup chicken broth
1 tablespoon Lemon Zest
¼ cup lemon juice
¼ cup coconut cream
2 tablespoons capers
2 tablespoons tomato paste
2 tablespoons coconut oil
2 tablespoons fresh parsley
Preheat the oven to 450 degrees F. Cut a spaghetti squash in half lengthwise and – cut in half lengthwise and scoop out the seeds. Rub the coconut oil over the inside of the spaghetti squash and generously season with sea salt and black pepper. Place, cut side down, on a baking pan and bake in the preheated oven for 40 minutes, or until tender. Set aside.
Reduce the oven temperature to 200 degrees and place a rack on a rimmed baking sheet.
Trim the chicken breasts and slice lengthwise into 4 even pieces. Place between pieces of parchment paper and pound down to and even ½ inch thickness.
Arrange 3 medium bowls next to the baking sheet. In bowl #1 place the coconut flour. In bowl #2 place the beaten eggs. In bowl #3 combine the almond flour, shredded coconut and nutritional yeast. Place the contents in each of the bowls. Dredge the chicken through bowl #1, then bowl #2, and finally bowl #3. Place the coated cutlets on the wire rack and let it set for 30 minutes.
In a large skillet, sauté the cutlets in two batches, using 2 Tablespoons of oil for each batch. Cook until golden and cooked through. Save the drippings in the skillet. Transfer the cooked cutlets to a pan and place in the preheated oven, to keep warm.
Sauté the shallots and garlic in the skillet drippings over medium high heat until softened. Whisk in the coconut flour and cook for another minute.
Deglaze the pan with wine and cook until evaporated, whisking often. Add the broth, zest, lemon, cream, capers and tomato paste. Bring to a boil and simmer for 2-3 minutes.
Turn off the heat and whisk in the coconut oil until emulsified, then add parsley; season sauce with salt and pepper.
Serve the cutlets over a bed of spaghetti squash noodles topped with caper sauce. Enjoy!
Calories: 240
Fat: 19g
Carbohydrates: 9g
Sodium: 219mg
Fiber: 5g
Protein: 10g
Sugar: 1g