Creamy Garlic Chicken with Broccoli

Creamy Garlic Chicken with Broccoli

Ingredients:

• Chicken:
  • 4 boneless, skinless chicken breasts (about 1.5 pounds)
  • Salt and pepper, to taste
  • 1 teaspoon paprika
  • 2 tablespoons olive oil
• Creamy Garlic Sauce:
  • 1 tablespoon unsalted butter
  • 5 cloves garlic, minced
  • 1 cup heavy cream
  • 1/2 cup chicken broth
  • 1 teaspoon Italian seasoning
  • 1/2 cup grated Parmesan cheese
  • Salt and pepper, to taste
• Broccoli:
  • 4 cups broccoli florets
  • 1 tablespoon olive oil
  • Salt and pepper, to taste

Instructions:

1. Prepare Chicken:
   • Start by seasoning the chicken breasts with salt, pepper, and paprika on both sides.
   • Heat 2 tablespoons of olive oil in a large skillet over medium-high heat. Once hot, add the chicken breasts. Cook for 5-7 minutes on each side or until they are golden brown and cooked through. The internal temperature should reach 165°F (75°C). Remove the chicken from the skillet and set aside.
2. Cook Broccoli:
   • In the same skillet, add 1 tablespoon of olive oil and the broccoli florets. Season with salt and pepper. Sauté for 4-5 minutes or until the broccoli is tender but still has a bit of crunch. Remove from the skillet and set aside with the chicken.
3. Make Creamy Garlic Sauce:
   • In the same skillet, melt 1 tablespoon of butter. Add the minced garlic and sauté for about 1 minute or until fragrant.
   • Pour in the heavy cream and chicken broth, and add the Italian seasoning. Bring the mixture to a simmer and let it cook for 2-3 minutes to slightly thicken.
   • Stir in the grated Parmesan cheese until it’s fully melted into the sauce. Season with salt and pepper to taste.
4. Combine:
   • Return the cooked chicken and broccoli to the skillet. Spoon the creamy garlic sauce over the chicken and broccoli to coat them well.
   • Let everything simmer together for 2-3 minutes to ensure the chicken and broccoli are heated through and infused with the sauce flavors.
5. Serve:
   • Serve the creamy garlic chicken and broccoli hot. You can garnish with additional grated Parmesan or fresh herbs like parsley if desired.

Tips:

• For a thicker sauce, you can add a slurry of 1 teaspoon of xanthan gum mixed with 1 tablespoon of water. Stir this into the sauce before adding the chicken and broccoli back in.
• Feel free to add more vegetables like spinach, mushrooms, or asparagus for extra nutrients and flavors.
• If you’re dairy-sensitive, you can use coconut cream instead of heavy cream and omit the Parmesan cheese, adjusting the seasoning as needed.

Nutritional Information (per serving):

• Calories: 550 kcal
• Total Fat: 38g
  • Saturated Fat: 18g
  • Trans Fat: 0g
• Cholesterol: 165mg
• Sodium: 450mg (This can vary greatly based on how much salt is used and the sodium content of your chicken broth.)
• Total Carbohydrates: 9g
  • Dietary Fiber: 2g
  • Sugars: 3g (mostly from the broccoli and cream)
• Protein: 46g

Micronutrients (estimated):

• Vitamin A: 20% of the RDI (from the heavy cream, broccoli, and paprika)
• Vitamin C: 100% of the RDI (mainly from broccoli)
• Calcium: 25% of the RDI (from the Parmesan cheese and heavy cream)
• Iron: 10% of the RDI (from the chicken and broccoli)

Keto-Friendly Aspects:

• Low Carb: With only 7g of net carbs per serving (total carbs minus fiber), this dish fits well into a ketogenic diet where daily carb intake is typically limited to under 50g.
• High Fat: The use of olive oil, butter, and heavy cream contributes to the high fat content, which is a cornerstone of the keto diet, helping to keep you full and satisfied.
• Moderate Protein: With 46g of protein, this dish provides a good amount of protein that’s important for muscle maintenance and repair, but not so high that it would kick you out of ketosis.

Enjoy your delicious and nutritious Keto-friendly meal!