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15 Minute Keto Chicken Strips

This recipe is designed to teach everyone how to make 15-minute keto chicken strips
Course Main Course
Prep Time 5 minutes
Cook Time 10 minutes
Servings 16 strips
Calories 237kcal

Ingredients

  • 2 lbs boneless chicken breasts
  • 14 grams (2 TBS) coconut flour
  • 50 grams (1 1/2 cups) whole pork rinds
  • 45 grams (1/2 cup) freshly grated parmesan cheese
  • 1 TBS paprika
  • 1 TBS dry Italian seasoning
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 115 grams (1/2 cup) mayonnaise

Instructions

  • Preheat an air fryer to 3 90 degrees. Beat the chicken breasts with a meat mallet until they are the same thickness. Sprinkle the chicken lightly with salt and pepper on both sides. Cut the chicken into 16 strips. Sprinkle the coconut flour lightly on both sides of the chicken strips. Set aside.
  • Crush the pork rinds and place them in a large food processor. Add the parmesan cheese, and dry seasonings. Blend 45 seconds until the mixture looks like coarse breadcrumbs. Place some of the pork rind mixture into a wide bowl. Just enough to cover the bottom of the bowl. Spoon the mayonnaise into a separate wide bowl.
  • Place the chicken strips one at a time into the mayonnaise and turn to fully coat the chicken in a thin, smooth layer of mayonnaise. Remove the chicken from the mayonnaise. If needed use a butter knife and remove extra mayonnaise from the strips. Place the coated chicken into the bowl with the dry coating. Turn to fully coat the chicken with the dry coating. Use fingers and press the coating into the chicken to secure it.
  • Lightly grease the preheated air fryer basket. Place the strips in a single layer in the preheated air fryer. Lightly spray the strips with cooking oil. Air fry for 5 to 7 minutes. Open the sir fryer and turn the strips over. Lightly mist the strips with a little more cooking oil. Air fry another 5 to 6 minutes or until the coating is golden and the internal temperature is at least 160 degrees.
  • Open the air fryer drawer. Allow the strips to cool in the basket for 3 minutes before serving with the dip of choice.

Nutrition

Serving: 3strips | Calories: 237kcal | Carbohydrates: 5g | Protein: 19g | Fat: 15g