Keto Broccoli & Spinach Garlic Chicken is a very nutritious, flavorful, & creamy keto dinner. Combine the broccoli & spinach with tender chicken pieces, which we mix in a creamy garlic cream sauce to create a well-rounded & filling meal. The cream & Parmesan give it a wonderfully silky texture, while the garlic gives it depth & warmth. This type of comfort food tastes decadent, yet it still helps you stick to your keto diet. This recipe is easy to prepare, only requires one pan, and produces restaurant-caliber results at home. You may simply alter it by adding the preferred vegetables or adding extra flavor by using chicken thighs. Keto Garlic Chicken with Broccoli and Spinach is a satisfying, hearty meal that demonstrates that nutritious cuisine can still taste rich and delectable.
Free Keto Meal Plan:Â STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS
STATS:
- Calories: 410 kcal
- Time for prep: Ten minutes
- Serving size: 1 bowl
- Cooking time: Twenty minutes
- Cuisine: American
- Overall time: Thirty 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. Freshly grated Parmesan melts more smoothly compared to pre-shredded Parmesan.
GARLIC:
- Garlic is the main ingredient, 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 & enhance the flavors of all the other ingredients. Using freshly ground pepper achieves a little bite. Adjust the quantity according to taste.
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 smoothness comes from the butter. We combine butter with cream & cheese to give the meal its richness & coherence.
Free Keto Meal Plan:Â 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 5-7 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 so it gets wilts.
- Add the chicken in the sauce & mix with spoon so it gets coat equally.
- Serve the dish
SERVING SUGGESTIONS:
SIDE DISH:
- Cauliflower Rice
- Zucchini Noodles
- Mashed Cauliflower
- Creamed Spinach
SALADS:
- Cucumber Avocado Salad
- Spinach Feta Salad
- Arugula Parmesan Salad
SOUPS:
- Keto Cream of Mushroom Soup
- Broccoli Cheddar Soup
- Chicken Bone Broth
BREADS:
- Almond Flour Garlic Bread
- Keto Cheese Biscuits
- Cloud Bread Rolls
DRINKS:
- Lemon Cucumber Water
- Keto Iced Tea
- Bulletproof Coffee
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 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:Â 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
