This 15 Minute Keto Garlic Chicken with Broccoli & Spinach is a flavorful dinner. It contains spinach, heavy cream, broccoli, chicken, parmesan cheese, spices, and butter. The cream & Parmesan provides the smooth texture, & garlic provides the savory aroma & flavor. This is going to be a comfort food which tastes indulgent but we remain in keto diet. This recipe is easy to prepare, only requires one pan, so it is easier to clean after this dish. You may simply alter it by adding the preferred vegetables or chicken thighs to make it more flavorful. Keto Garlic Chicken with Broccoli & Spinach is a flavorful dish which tells us that we don’t have to compromise on taste while being on keto diet.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 410 kcal
- Time for prep: Five minutes
- Serving size: 1 bowl Cooking time: Ten minutes
- Cuisine: American
- Overall time: Fifteen minutes
- Course: Dinner
- Serving: 4
- Diet: Keto
EQUIPMENT:
- Large pan
- Chopping board
- Wooden spoon
- Knife
INGREDIENTS:
- Two cups of fresh spinach
- One lb. chicken breasts
- Two cups of broccoli florets
- Three tbsp. olive oil
- 1/3 cup heavy cream
- ¼ cup Parmesan cheese
- Four cloves of garlic
- ½ teaspoon salt
- Quarter tsp. black pepper
- ½ teaspoon red pepper flakes
- One tbsp. butter
INGREDIENT NOTES:
CHICKEN BREAST:
- This is a best choice to prepare this dish because it is lean so it gets cook fast. They maintain the meal’s lightness & high protein content while absorbing the creamy garlic sauce well. Another option is to use chicken thighs without bones.
BROCCOLI:
- Broccoli adds crunch, color, and fiber. Vitamins C and K improve nourishment while balancing the richness of the cream sauce. Briefly steam it before adding to preserve it crisp-tender.
SPINACH:
- The spinach adds a new earthy taste to the sauce as it wilts wonderfully. It has lots of iron & antioxidants. Baby spinach is ideal for a delicate, soft texture.
AVOCADO OIL:
- Avocado or olive oil provides the healthy fats & a rich cooking base. They aid in uniformly browning the chicken & intensify the flavor of the garlic.
HEAVY CREAM:
- Heavy cream makes the silky base of the sauce. It provides opulent richness and thickens naturally. Use keto coconut cream to make it lighter.
PARMESAN CHEESE:
- Parmesan cheese provides the nutty taste which wonderfully balances the garlic. It adds a smooth touch and thickens the sauce. Grate the parmesan cheese fresh, so it get melt in a smooth way as compared to pre-shredded Parmesan.
GARLIC:
- It is the key item, adding flavor & depth to this dish. Garlic powder lacks the flavor of freshly minced garlic. It connects the vegetables, cheese, and cream.
SALT & BLACK PEPPER:
- Salt & pepper balance the flavors of all the other ingredients. Using freshly ground pepper achieves a little bite. Add the quantity of black pepper & salt as preferred.
RED FLAKES:
- Red pepper flakes add the slight spice which accompanies the creamy sauce. We can add them for additional spice or leave them out for a softer taste. They provide a splash of color as well.
BUTTER:
- The sauce’s smooth, glossy texture comes from the butter. We combine butter with cream & cheese to give the meal its richness & coherence.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
INSTRUCTIONS:
- We warm the oil in the big griddle on a moderate flame.
- Add the chicken strips to the griddle & sprinkle pepper & salt.
- Cook the chicken for 5-6 minutes so it gets golden and cooked properly, then place them in the plate.
- Include one tbsp. oil in the same griddle, then include garlic.
- Toss the garlic for thirty seconds till it gets aromatic.
- Add the broccoli to the griddle and cook for 3 to 4 minutes to make it soft & bright green.
- Include the Parmesan cheese, butter, & heavy cream & stir.
- Simmer the sauce to thicken the consistency. Include the spinach & cook for one minute so it gets wilts.
- Add the chicken in the sauce & mix with spatula so it gets coat equally. Serve the dish
TIPS:
- Don’t add lots of chicken at one time; otherwise, they don’t get a nice sear.
- Include some lemon juice on the chicken before serving for a great taste.
- Thin the consistency of the sauce with chicken broth if required.
- Include mushrooms or bell peppers for the variety of taste & texture.
STORAGE INFORMATION:
FRIDGE:
- Put the leftover dish in the covered box and store for 4 days.
FREEZER:
- Make the portions and freeze the dish for 2 months.
FAQs:
Will I add frozen broccoli florets?
- We can add frozen florets of broccoli to the sauce, but thaw and eliminate all the water to avoid the additional moisture in the sauce.
Is it possible to prepare a non-dairy dish?
- It is possible to prepare the non-dairy dish by using the coconut cream and nutritional yeast, though it will change the flavor.
Are there any alternatives to spinach?
- We can make use of kale or Swiss chard instead, though it requires extra cooking time.
Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
NUTRITIONAL INFORMATION:
Vitamin A: 1.2 g
Total Carbs: 9 g
Fiber: 3 g
Calcium: 0.25 g
Protein: 38 g
Iron: 2.3 g
Sodium: 420 g
Net Carbs: 6 g
Potassium: 680 g
Calories: 410 kcal
Serving Size: 250 g