Keto Chicken Milanesa
I adore my subscription to Bon Appetit and I often get inspiration from their recipes. A few months ago they did a Chicken Milanesa with Maggi Ranch Sauce and I thought… I can make that “healthified!” Since I have been extremely busy with other projects (plus I have HUGE news coming soon!!!!), I just made a note to try it in a few months when things slow down… yeah, right!
Anyway, Primal Kitchen just came out with an AMAZING plant based ranch dressing! Once mine came in the mail (you all know I don’t like shopping!) I quickly pounded out some chicken breasts and made Keto Chicken Milanesa with Primal Kitchen Plant Based Ranch. OH MAN! It is awesome!
**NOTE that not ALL Primal Kitchen products have ingredients I personally use and recommend to my clients. Some have added starches and honey that we do not recommend. Always read the labels!
I often wished a company would come out with quality salad dressings without harmful canola and soy oils and finally we now have a company with our health in mind; Primal Kitchen rules!
Click HERE to find Primal Kitchen Products!
BUSY FAMILY TIP: Ask your local butcher to pound out boneless chicken thighs. All you have to do is bread them in the keto breading and fry for 4 minutes! Easy peasy!
Chicken Milanese with Primal Ranch
Ingredients
- 4 6- ounce boneless skinless chicken breasts pounded thin (or boneless skinless chicken thighs)
- Fine grain sea salt and freshly ground black pepper to taste
- 2 large eggs beaten
- 1/2 cup pork rind crumbs or grind pork rinds into fine powder
- 1/2 cup powdered Parmesan (place shredded Parmesan into a food processor until powdered)
- 3 tablespoons Primal Kitchen avocado oil or coconut oil for frying
- 2 cups leafy greens chopped
- 2 small radishes sliced thin
- 4 tablespoons Primal Kitchen Ranch Dressing
- 1 lemon quartered
Instructions
- Place the chicken breasts in between 2 pieces of parchment paper and using a rolling pin, pound gently until chicken thighs are about ¼ inch thick. Season well with salt and pepper on both sides.
- Place the beaten eggs into a shallow bowl. Beat in a tablespoon of water and season with salt and pepper. Place the pork dust and powdered Parmesan into another shallow bowl.
- Dredge each breast in the beaten eggs and let extra drip off, then dip both sides in the pork dust mixture.
- Place the chicken cutlets in the preheated pan and fry for 3 minutes, then flip and fry for 3 more minutes or until chicken is cooked through and breading is golden brown.
- Meanwhile make the salad by chopping the lettuce and slicing the radish.
- Place the fried chicken onto serving plates and divide the salad onto each plate. Squirt a lemon over each piece of chicken and salad. Drizzle with Primal Kitchen Plant based Ranch Dressing and serve.
Nutrition
TESTIMONY OF THE DAY
KETO CLASS PARTICIPANT TESTIMONY: “I have been amazed at all the things I can eat and still lose weight, thanks to your recipes! 90 lbs down in a year as of today. Had a minor plateau for a few months, then started your supplement plan and tips from your keto life class and I’m losing again.
Already passed what was my goal weight for as long as I could remember, and now I’m 17 lbs away 
from my crazy goal weight…the low one I never thought I’d reach. If/when I reach that, I’ll have to set an insane goal weight! Like 125 or something. I literally have no idea when I weighed this little in my life. It must have been sometime in my young teenage years, before I ever monitored my weight on the scale.
Nicole”
Get started on your path to Healthy Healing today! Join my Advanced Keto Class today!
Hi, I am excited at the keto recipes I’m finding. Thank you so much. I’m wondering if the nutritional value can be found somewhere?
Thank you
Liza
Maria!
I have started going keto about 4 weeks ago and got motivated because I walked into the our local library and found your book! I will have to return it this week and I have already put one in my amazon order so I can keep it forever. I will probably memorize 🙂
I am feeling so much better already. I started seeing a doctor who got all my results from saliva and blood work, super high on estrogen, super low on progesterone, low on Vit D. So I am taking supplements now but the change in my diet made a HUGE difference! I am not bloated and my breasts are not tender anymore! By the way, I am 47, starting with all the changes that age brings with. I also bought your webimar for Nov 6th, I am excited.
Thank you for your blog and your recipes. And, as Liza, the lady who commented before me. I know it is more work for you, but could you please continue writing the nutritional information for your recipes? By the way, Milanesa (as we call it in Peru), is a dish we love in my country. thanks again
Giovanna
I just saw that Primal Kitchen has RANCH DRESSING!! I must seek it out and try it ASAP! Plus my fiance is OBSESSED with ranch, and this would be 204398249384 x better than the crap you find in the store currently!
Hi there Maria,
What are you feelings about Omega 3 to 6 ratios for Avocado oil? Extremely high in omega-6.
https://www.caltonnutrition.com/healthy-oil-trend/
“So, let’s get back to the avocado oil. Each single tablespoon (14 g) of avocado oil has a whopping 1754 mg of omega-6 and only 134 mg of omega-3. ”
Thank you!
In general, yes, you want less omega-6 in your diet. But it is much better than the vegetable oils used in most ranch dressings. This is a convenience food so while not perfect, it is good if you are in a pinch. You can make your own ranch from my recipe and that is even better. 🙂
Maria, you’ve taught us to avoid all trans fat, but there is some in this dressing, per the label. Why is this ok? Thank you –
There is no trans fat.
This looks amazing! Where do you get your pork rinds and what brand do you prefer?
I love this one: http://amzn.to/2lRx1lY