Keto Chicken and Onions

Keto Chicken and Onions is a savory, low-carb delight featuring tender chicken thighs cooked to perfection with caramelized onions. This dish is a perfect balance of flavors, making it a satisfying meal for anyone following a ketogenic lifestyle.

Ingredients

• Chicken thighs - 400 grams
• Yellow onion - 1 medium (about 150 grams)
• Garlic - 2 cloves
• Olive oil - 2 tablespoons
• Butter - 1 tablespoon
• Thyme (fresh or dried) - 1 teaspoon
• Salt - 1 teaspoon
• Black pepper - 1/2 teaspoon
• Chicken broth - 100 ml

Steps

1. Heat the olive oil and butter in a large skillet over medium heat.
2. Season the chicken thighs with salt and black pepper, then place them skin-side down in the skillet.
3. Cook for about 5-7 minutes until the skin is golden brown, then flip and cook for another 5 minutes.
4. Remove the chicken from the skillet and set aside.
5. In the same skillet, add the sliced onion and minced garlic, and sauté until the onions are soft and caramelized, about 8-10 minutes.
6. Return the chicken to the skillet, add the thyme and chicken broth, and cover.
7. Reduce the heat to low and let it simmer for 10-12 minutes, or until the chicken is cooked through and reaches an internal temperature of 75°C (165°F).
8. Serve hot, garnished with additional thyme if desired.

Nutrition

• Calories: 450
• Protein: 35 g
• Carbs: 5 g
• Fiber: 1 g
• Sugar: 2 g
• Sodium: 850 mg
• Cholesterol: 130 mg
• Total Fat: 30 g
• Saturated Fat: 8 g
• Unsaturated Fat: 20 g
• Water: 0.3 L

Health Benefits

• High in protein which supports muscle repair and growth.
• Low in carbohydrates, making it ideal for a ketogenic diet.

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