📝 Overview
This Keto Lemon Garlic Butter Chicken with Green Beans & Broccoli Skillet is a delightful low-carb, high-protein meal that combines succulent chicken thighs with crisp-tender vegetables, all enveloped in a rich, garlicky butter sauce. Perfect for those following a ketogenic or low-carb lifestyle, this dish offers a harmonious blend of flavors and textures.
🥘 Ingredients (Serves 4)
For the Chicken:
- 4 skinless, boneless chicken thighs (approximately 1 lb or 450g)
- 1 teaspoon paprika
- 1 teaspoon onion powder
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
- 2 tablespoons olive oil
For the Vegetables:
- 1 lb (450g) fresh green beans, trimmed
- 1 lb (450g) broccoli florets
- 1 tablespoon olive oil
- Salt and pepper, to taste
For the Lemon Garlic Butter Sauce:
- 3 tablespoons unsalted butter
- 4 cloves garlic, minced
- Juice of 1 lemon
- 1/2 cup (125ml) chicken broth
- 1 tablespoon hot sauce (optional, adjust to taste)
- 1/4 teaspoon crushed red pepper flakes (optional, for added heat)
- 1/2 cup fresh parsley, chopped (for garnish)]
👩🍳 Instructions
Step 1: Prepare the Chicken
- Season the Chicken: In a small bowl, combine paprika, onion powder, salt, and black pepper. Rub this spice mixture evenly over both sides of the chicken thighs.
- Cook the Chicken: Heat olive oil in a large skillet over medium-high heat. Add the seasoned chicken thighs and cook for 6-7 minutes per side, or until golden brown and fully cooked through (internal temperature should reach 165°F or 74°C). Remove the chicken from the skillet and set aside.
Step 2: Sauté the Vegetables
- Cook the Green Beans: In the same skillet, add a tablespoon of olive oil. Add the green beans and sauté for 4-5 minutes until they begin to soften but remain crisp-tender. Season with salt and pepper to taste. Remove the green beans from the skillet and set aside.
- Cook the Broccoli: In the same skillet, add the broccoli florets and sauté for 3-4 minutes until they are bright green and slightly tender. Season with salt and pepper to taste. Remove the broccoli from the skillet and set aside.
Step 3: Prepare the Lemon Garlic Butter Sauce
- Melt the Butter: In the same skillet, melt the unsalted butter over medium heat.
- Sauté the Garlic: Add the minced garlic to the melted butter and sauté for 1-2 minutes until fragrant, being careful not to burn the garlic.
- Add Lemon Juice and Chicken Broth: Stir in the lemon juice and chicken broth, scraping up any browned bits from the bottom of the skillet. Bring the mixture to a simmer and cook for 2-3 minutes to allow the flavors to meld.
- Adjust Seasoning: Taste the sauce and adjust the seasoning with salt, pepper, and hot sauce if desired.
Step 4: Combine and Serve
- Return Chicken and Vegetables: Return the cooked chicken thighs, green beans, and broccoli to the skillet. Toss everything together to coat in the lemon garlic butter sauce.
- Garnish and Serve: Sprinkle the chopped fresh parsley over the top for a burst of color and freshness. Serve immediately, ensuring each plate has a generous portion of chicken and vegetables.
🍽️ Nutritional Information (Per Serving)
| Nutrient | Amount per Serving |
|---|---|
| Calories | 345 kcal |
| Protein | 32g |
| Total Fat | 22g |
| Saturated Fat | 7g |
| Carbohydrates | 16g |
| Fiber | 6g |
| Net Carbs | 10g |
| Sodium | 400mg |
| Cholesterol | 161mg |
| Vitamin A | 220 IU |
| Vitamin C | 47mg |
| Calcium | 105mg |
| Iron | 4mg |
Note: Nutritional values are approximate and may vary based on specific ingredients used.
🧠 SmartPoints (WW)
This recipe is estimated to be 6 SmartPoints per serving on the WW (Weight Watchers) program. By using lean chicken thighs and controlling the amount of butter, this dish remains within a reasonable SmartPoints range, making it a suitable option for those following the WW plan.
💡 Tips and Variations
- Dairy-Free Option: Substitute the butter with ghee or a plant-based butter alternative to make this dish dairy-free.
- Spice Level: Adjust the amount of hot sauce and crushed red pepper flakes to suit your preferred spice level.
- Vegetable Variations: Feel free to swap the green beans and broccoli with other low-carb vegetables like zucchini, asparagus, or Brussels sprouts.
- Make It a Meal Prep: This dish stores well in the refrigerator for up to 3 days, making it an excellent option for meal prepping. Simply reheat and enjoy.
🏡 Serving Suggestions
Pair this Lemon Garlic Butter Chicken with a side of cauliflower rice or a simple green salad to complete your meal. The rich flavors of the chicken and vegetables complement the lightness of these sides, creating a balanced and satisfying dinner.
🧾 Conclusion
The Keto Lemon Garlic Butter Chicken with Green Beans & Broccoli Skillet is a flavorful and nutritious meal that aligns with low-carb and ketogenic dietary goals.