January 25 2018 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto fried chicken with broccoli and butter
A quick and easy one-skillet keto meal. Who doesn't love that? Juicy fried chicken paired with green and crunchy broccoli topped off with melting butter. Mmmmm... Put this in your rotation for busy weeknights!
USMetric
servingservings
Ingredients
- 5 oz. 140 g butter, divided
- 2 lbs 900 g boneless chicken thighs
- salt and pepper
- 1 lb (5 cups) 450 g (1.2 liters) broccoli, chopped into bite-sized pieces (including stem)
- ยฝ (1ยฝ oz.) ยฝ (45 g) leekleeks
- 1 tsp 1 tsp garlic powder
- ยฝ tsp ยฝ tsp salt
- ยผ ยผ ground black pepper
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Making low carb simple
Instructions
- Melt half of the butter in a large frying pan, over medium-high heat.
- Generously season the chicken thighs with salt and pepper. Place in the pan, and fry for approximately 20 - 25 minutes, flipping the chicken until browned on both sides. Remove from pan, and keep warm under aluminum foil, or in the oven under low heat. While the chicken cooks, prepare the leek.
- Remove the root, and the dark green section of the leek with a sharp knife, and discard. Cut the remaining, light green portion in half, lengthwise. Slice into thin, crescent-shaped pieces, and then place into a bowl of water, tossing to release any sandy deposits. Strain, and set leek aside.
- In the large frying pan, over medium heat, melt the remaining butter. Stir in the garlic powder, salt, and pepper. Add the leek, stirring occasionally, until it begins to soften. Stir in the broccoli, and cook for a few minutes until it becomes crisp-tender.
- Serve the chicken and vegetables with an extra dollop of butter on top.
Tip!
Switch up the flavors of this workhorse dish with different seasonings (like curry, paprika, or dried herbs) for the chicken. Or try one of our compound butters on top. Alternatively, you can mix things up by switching to a dip; mayo with a dash of Sriracha sauce tastes great and gives the dish a real kick!
Thanks
I'm not sure exactly know what you mean. :)
But take our two week challenge if you would like to try Low Carb:
https://www.dietdoctor.com/low-carb/get-started
Not sure I understand the point of the leeks - the didn't really add much of anything. I love leeks, but would probably leave out next time.
Yes, double the info if you eat two servings.
And those delicious, crispy veggies... I added herb-butter on top.
Mum and me are on this second day of the 2week keto challenge, and we already feel the benefits.
Plust, really...this chicken in butter.....mmmmmh
If you look beside the NAME of the dish at the top of the recipe there is a drop down box. If you click on it you can lower the amount of serving portions which will automatically adjust the recipe. If it is a dinner meal you eat one portion and save one for lunch the next day. You do tht for dinner / lunch every day. They have made this pretty simple. Take the time to explore all the dropdowns and notes.
You can sub breasts for thighs but they are higher protein and lower fat. Recipes here will always call for real unsalted butter unless they specify otherwise. Margarine is not recommended.
Step 1 indicates frying in butter over medium high heat. This indicates it is on the stove top. You could use an air fryer as well.
Help ๐ฉ
You may find this reassuring.
https://www.dietdoctor.com/common-currency-bodies-not-calories-guess
Thank you for sharing. That's a great example of how many of our meals are easily customizable to suit your needs and preferences.
The nutrition information in all Diet Doctor guides and recipes reflects the net carbs per serving. You can read more at this link:
https://www.dietdoctor.com/how-low-carb-is-low-carb
That's a great way to spice up your dish!