Gluten Free Chicken un-Parmesan (can be made dairy free too)

Gluten Free Chicken un-Parmesan

3 large skinless, boneless chicken breasts
1/2 C egg whites (or 1 large whole egg)
1/2 t salt, 1/2 t pepper, 1/2 t cayenne
3/4 C almond flour
1-2 T Italian seasonings
1/4 t garlic powder
1/4 t cayenne
1/2 t pepper
1/2 t salt
1 T paprika
(optional - 1/4 C Parmesan)

1/2 jar no sugar added marinara sauce
slices provolone or mozzarella (optional)

Slice the chicken breasts along the flat to make 2 thinner breasts.  You can also pound them to make more surface area and flatter if you wish.  Add egg whites plus the salt, pepper and cayenne to a shallow bowl.  Mix the almond flour and remaining seasonings in a large flat plate (I do this half at a time to keep my almond flour mixture from getting too goopy).  Fill a heavy frying pan (cast iron is my favorite) with an oil that has a high smoke point to 1/4-1/2" deep and heat over medium high.  Dip the chicken breasts first in the egg wash and then in the almond flour mixture and brown on each side 3-4 minutes per side.  Set in a large, flat casserole (9x13" or bigger).  Put in a 350 degree oven until a meat thermometer tests done for poultry (165 - shouldn't take too long, but depends on how thick your chicken is).  Remove and drain off excess oil and liquid if you wish.  Spoon marinara sauce onto chicken breasts and top with cheese.  I left out the Parmesan and only put cheese on half since two of my daughters are dairy sensitive as well as wheat sensitive.  Put back in the oven until the cheese melts and/or the sauce starts to bubble.  Serve on top of spaghetti squash with a salad on the side.

Makes 6 servings, each serving (without sauce and cheese) 152 calories, 1.3 carbohydrates, .5 fiber