Low-Carb Chicken Breast w/ Coconut-Herb Crust

This Low-Carb Chicken Breast w/ Coconut-Herb Crust Recipe is another of my super easy chicken recipes, including the recipes for Honey-Baked Chicken Drumsticks, and Roasted Citrus-Herb Chicken Thighs.  

This recipe works well on thinner cuts of chicken breast, and can be pan-fried in a non-stick pan, or on a flat top iron griddle if desired.  

It could alternatively be baked, but I love the crisp, nicely browned finish to pan frying using a little olive oil and butter blend.

 It is a great way to prepare a high-protein, low-carb chicken breast that you can cut into smaller pieces, and eat on top of a salad.



Low-Carb Chicken Breast dusted w/ a buttery flavored, Coconut-Herb blend browns to perfection.


American consumers have markedly increased their consumption of chicken over the last few decades, as  indicated by The National Chicken Council's chart on per capita consumption of poultry and livestock, 1965-present.  Some of this is probably due to an erroneous belief that beef, and saturated fat in particular, are bad for heart health.  

To date, there are no real studies that prove that statement.  In fact, a lot of research indicates that diets low in saturated fats can increase your risk for premature death, not the other way around.

Chicken breast is a good source of low-fat protein.  

Part of our dream includes raising our own chickens for food at some point.  For the best quality, source your chickens from local farmers when able.  If that isn't a possibility, look for chicken that claims to not be using antibiotics, nor adding sodium and water filler to the meat.  Make sure the color looks like fresh flesh too.

If buying chicken breasts that are super plump, you can wrap them and set them in the freezer for a little while to make them easier to cut in half width-wise.   Even half to one hour should help.  





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Pan-Fried, Low-Carb Chicken Breast w/ Coconut-Herb Crust Recipe

Ingredients:

  • 2-4 skinless, boneless chicken breasts, cut width-wise into thinner, even-sized filets or chicken tender shapes
  • 1 lg. egg, whisked
  • 1/4 cup coconut flour
  • Generous amount of the following herbs:  Herbs De Provence and/or dried thyme, basil, oregano, and a pinch of lavender plus an optional couple pinches of cayenne pepper
  • Sea salt and cracked pepper
  • About 1 Tbsp. each olive oil and butter (or use coconut oil mixed w/ butter or by itself for more coconut-y flavor)



Low-Carb Chicken Breast w/ Coconut-Herb Crust

Steps:

  1. Cut chicken breasts in half width-wise.  To make it easier to cut, wrap, then place in the freezer about 30 minutes first.  The filets should be fairly even-sized, and not too thick to ensure even cooking.
  2. Prepare the coconut herb mixture by using a fork to combine the coconut flour, herbs, salt and pepper together on a medium-sized plate or shallow bowl.
  3. Use a fork to blend the egg in a shallow bowl.
  4. Place breasts in the egg to begin soaking.  Swish around to fully coat each piece.  If you are cooking g a lot more chicken at once, you may need more egg, flour and herbs.
  5. Heat a pan.  Add olive oil and butter, or just one or the other. (I like the blend, which also helps prevent the oil from getting over heated.)  You can use any pan, but I like using my non-stick griddle as it is nice and flat, and easy to cook on.  I still add a little fat for helping brown and flavor. 
  6. Place on pan.  It should be heated enough to hear it sizzle a bit when you place it on the pan.  
  7. Cook until nicely browned on a medium heat.  Flip.  Let cook a few minutes on medium to brown, then turn heat down a little, and let it cook until cooked through.  It should feel fairly firm, but with a little give when pressing with a finger.  You can also check the internal temp with a meat thermometer.  It should be 140-150ยบ or a bit higher.  Cut into a piece, and check for doneness.  All together, about 10-13 minutes cooking time.



Try subbing salmon or other fish using this recipe!

Pan-fry or bake.

High-protein, low-carb meals are 
nutrient-dense, satiating, and ideal for aiding weight loss, and development of lean muscle mass.



Don't forget to make some chicken bone broth, or try these other simple chicken recipes!

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More simple recipes on The Trust Your True Nature Diet Plan e-book!  

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