Keto Chicken and Broccoli

Keto Chicken and Broccoli is a deliciously satisfying dish that combines tender chicken breast with vibrant broccoli, all coated in a rich garlic and cheese sauce. Perfect for a low-carb lunch, this meal is both nutritious and quick to prepare.

Ingredients

• Chicken breast - 300 grams
• Broccoli florets - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 3 cloves, minced
• Heavy cream - 100 ml
• Cheddar cheese, shredded - 100 grams
• Parmesan cheese, grated - 30 grams
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/2 teaspoon (optional)

Steps

1. Preheat your oven to 200°C (400°F).
2. In a skillet, heat 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the chicken breast to the skillet, season with salt, black pepper, and red pepper flakes. Cook for about 6-7 minutes on each side, until the chicken is cooked through and golden brown.
4. Remove the chicken from the skillet and set it aside. In the same skillet, add the broccoli florets and a splash of water. Cover and steam for about 5 minutes until bright green and tender-crisp.
5. Lower the heat and pour in the heavy cream, stirring well. Gradually add the shredded cheddar and Parmesan cheese, stirring until melted and smooth.
6. Slice the cooked chicken and return it to the skillet, mixing it with the cheese sauce and broccoli until evenly coated.
7. Transfer the mixture to a baking dish and sprinkle a little extra cheese on top if desired. Bake in the preheated oven for 10 minutes until bubbly and golden.
8. Serve hot, garnished with additional black pepper if desired.

Nutrition

• Calories: 550
• Protein: 45 g
• Carbs: 8 g
• Fiber: 3 g
• Sugar: 2 g
• Sodium: 800 mg
• Cholesterol: 150 mg
• Total Fat: 38 g
• Saturated Fat: 18 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in healthy fats that promote satiety and provide energy.

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