Low-Carb Parmesan Chicken

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I was so excited recently to discover a new ingredient called lupin which I previously used in the Anti Keto Flu Nourish Bowl.

Lupin is a flower, the fruit of which is a pod containing several seeds, and it’s these legume seeds that get dried and chopped into flakes. Lupins are the world’s richest natural source of combined protein and dietary fibre.

They clock in at an impressive 37% fibre and 40% protein. They contain a quarter of the carbs and three times the protein of quinoa – and quinoa is generally regarded as one of the most nutritious, low-GI grains available.

They’re also full of iron, high in magnesium and potassium, all of which are essential for supporting healthy bones and teeth and for protecting against fatigue. In fact, the flakes contain three times more potassium than bananas, three times more iron than kale and three times more antioxidants than berries.

And they’re low in carbs! They crumb beautifully so I couldn’t resist combining them with parmesan cheese (because everything is better with cheese) to coat chicken breasts.

Mmmmmm… Enjoy!

What Are Lupin Flakes and Lupin Flour?

Lupin flakes are made from beans and are legumes. If you can't find lupin flakes or lupin flour, try an equivalent amount of ground pork rinds or almond flour. Or if you have an extra hour, I've had best results with these keto breadcrumbs that are made from "proper" keto bread.

Before you use lupin flakes: There is conflicting information about their actual carb count (raw lupin beans vs lupin flakes) so it may be worth doing a blood glucose test to see how they affect you. Just like peanuts, lupin flakes are made from beans and are legumes. Although they are low in carbs, not everyone can tolerate legumes or may even be allergic to them. Peanut and nut allergy sufferers beware! Also make sure that you only purchase lupin flakes from a reputable source. Improper preparation of lupin beans  results in toxicity from excess alkaloids that have not properly been removed by soaking. Such lupin products would taste bitter.

Nutritional values (per serving)

Ingredients (makes 6 servings)

• 4-6 chicken breasts, boneless and skinless (1 kg/ 2.2 lb)
• ¹/₂ cup + 1 tbsp paleo mayonnaise (120 g/ 4.2 oz) - you can make your own mayo
• ¹/₂ tsp sea salt
• ¹/₂ tsp garlic powder
• ¹/₂ tsp dried oregano
• ¹/₂ tsp ground black pepper
• ²/₃ cup finely grated Parmesan cheese (60 g/ 2.1 oz)
• ³/₄ cup + 1 tbsp lupin flakes (120 g/ 4.2 oz)

Instructions

1. Preheat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
2. Mix together lupin flakes, herbs and spices and parmesan in a large shallow bowl.
   
3. Place the mayonnaise into a second bowl and coat the chicken breasts thoroughly before rolling in the crumb mixture to coat.
   
4. Place chicken breasts on a lined baking tray.
   
5. Bake for 25 - 30 minutes until golden and crispy.
   
   
6. Store in the refrigerator, covered for up to four days, but note that the coating will go soft.
   

Ingredient nutritional breakdown (per serving)

Net carbs	Protein	Fat	Calories
Chicken, breast (without skin, raw)
0 g	37.5 g	4.4 g	200 kcal
Salt, sea salt
0 g	0 g	0 g	0 kcal
Mayonnaise
0.1 g	0.2 g	16.6 g	148 kcal
Garlic powder, spices
0.2 g	0 g	0 g	1 kcal
Oregano, dried
0 g	0 g	0 g	0 kcal
Pepper, black, spices
0.1 g	0 g	0 g	0 kcal
Parmesan cheese
0.3 g	3.6 g	2.6 g	39 kcal
Lupin flakes, dry, uncooked
0.8 g	8 g	1.3 g	64 kcal
Total per serving
1.5 g	49.4 g	24.8 g	454 kcal

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