3–4 chicken breasts, boneless and skinless
2 large egg or 4 egg whites
¼ cup finely grated parmesan cheese
1 tsp Italian seasoning
2 tsp garlic powder
2 tsp onion powder
½ tsp red pepper flakes
Salt and pepper to taste
½ cup low-fat mozzarella cheese, shredded
1 cup tomato sauce of choice
1 large spaghetti squash
Preheat oven to 425. Slice spaghetti squash in half and roast on a baking sheet, cut side up, until soft. Discard seeds and scoop squash innards into a bowl. Set aside.
Meanwhile, in a large mixing bowl, combine flours, parmesan cheese, seasonings, and salt & pepper. In another bowl, crack eggs or egg whites and whisk to break the yolks. Dredge chicken pieces in the eggs (one piece at a time) and then into the dry mix, turning it over repeatedly until it’s fully and evenly coated on both sides. Repeat until all pieces are coated.
In a large frying pain, drizzle in olive oil and turn heat to medium-high. Brown chicken pieces on each side (about 2-3 minutes each side). Don’t worry about cooking through because they will finish cooking in the oven.
Place browned chicken in a cooking dish that has been sprayed with cooking oil. Evenly divide tomato sauce amongst the chicken pieces and sprinkle mozzarella cheese on top.
Bake the chicken for 20-25 minutes or until cooked through and golden brown on the outside.
Serve warm atop cooked spaghetti squash.
Keywords: main meal, keto, paleo, gluten-free, grain-free, low-carb, high protein, dinner, chicken, italian, oven baked, healthy meal, healthy dinner