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                                       "BREADED" FRIED CHICKEN


This is my favorite type of breading for chicken cutlets, plus the tastiest “Honey” Roasted Barbecue sauce ever!  This sauce is very versatile.  I often cut up a cooked rotisserie chicken and place in a baking pan.  Drizzle chicken with oil and cover dish with foil.  Bake in moderate oven until chicken is heated through, and then use this delightful sauce to pour over the chicken pieces on your dinner plate.  I modified Lisa Marshall’s recipe from the Best Seller, Low-Carbing Among Friends, volume 1, page 211. You will have sauce leftover, but it keeps well in the refrigerator for a few days.


2 large chicken breasts, sliced in half longitudinally

Olive oil


3 tbsp Gluten-Free Bake Mix 2, OR Almond Flour (45 mL)

2 tbsp Parmesan cheese (the kind in a can) (30 mL)

1 tsp Italian seasoning (5 mL)

1/2 tsp salt (2 mL)

1/4 tsp black pepper (1 mL)

Blender “Honey” Mustard Sauce:

1/2 cup light-tasting olive oil (125 mL)

1/4 cup sugar-free honey substitute, OR Honeytree Brand (60 mL)

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2 tbsp lemon juice (30 mL)

1 tbsp regular mustard (15 mL)

1 tsp spicy brown mustard (5 mL)

1 tsp sugar-free ketchup (5 mL)

1 tsp minced garlic (5 mL)

1/2 tsp liquid smoke (2 mL)

1 egg yolk, optional


Prepare chicken breasts so that you have 4 cutlets.  

Breading:  In small bowl, combine Gluten-Free Bake Mix 2, Parmesan cheese, Italian seasoning, salt and black pepper.  Using a spoon sprinkle the breading on both sides of the chicken.

In large frying pan in olive oil for frying, and over medium heat, cook chicken on both sides, turning frequently until golden brown and cooked through.  Serve with “Honey” Mustard Sauce. 

“Honey” Mustard Sauce: In blender, blend olive oil, sugar-free honey substitute, lemon juice, regular mustard, spicy brown mustard, sugar-free ketchup, minced garlic, liquid smoke and egg yolk, if using.

Yield:  4 servings

1 serving

252.3 calories

16.1 g protein

17.0 g fat

0.2 g fiber

6.1 g net carbs

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