A quick and easy keto meal shouldn't leave you wanting more. This pan-fried chicken with a classic and colorful trio of low carb veggies not only comes together in a snap – it’s also super satisfying. Your belly will say thank you.
January 6 2017 by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Dinner, Meal
A quick and easy keto meal shouldn't leave you wanting more. This pan-fried chicken with a classic and colorful trio of low carb veggies not only comes together in a snap – it’s also super satisfying. Your belly will say thank you.
USMetric
4 servingservings
Ingredients
Roasted vegetables tricolore
- 16 oz. 450 g fresh Brussels sprouts, whole
- 8 oz. 230 g cherry tomatoes, whole
- 8 oz. (3¼ cups) 230 g (800 ml) mushrooms, sliced or whole
- 1 tsp 1 tsp sea salt
- ½ tsp ½ tsp ground black pepper
- 1 tsp 1 tsp dried rosemary
- ½ cup 120 ml olive oil
Fried chicken
- 4 (2 lbs) 4 (900 g) boneless chicken breastboneless chicken breasts
- 2 tbsp 2 tbsp unsalted butter or olive oil, for frying
- salt and pepper, to taste
- 4 oz. 110 g herb butter, for serving
This recipe has been added to the shopping list.
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Making low carb simple
Instructions
Preheat the oven to 400°F (200°C).
Place the vegetables in a roasting pan. Sprinkle the salt, pepper, and rosemary over the vegetables. Pour the olive oil on top and stir to evenly coat.
Bake for 20 minutes or until the vegetables are lightly browned.
Meanwhile, heat the olive oil or butter in a large frying pan over medium heat. Season the chicken with salt and pepper and sauté for about 20 minutes, or until the internal temperature reaches 165°F (74°C).
For serving, plate the chicken and roasted vegetables, and then spread the herb butter onto the chicken for added flavor.
Tip!
Switch up the sauce! This recipe pairs perfectly with a slew of rich sauces. So, don’t hesitate to try something other than the herb butter. This healthy and delicious chili aioli is a fun choice. As are any of these luscious flavored butters.
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💬 Have you tried this recipe?
What did you think? Please share your thoughts in the comment section below!
18 comments
1
Ira
September 1 2017
What can I substitute for brussel sprouts please?
Reply: #4
2
Heather
September 27 2017
What single portion size is the chicken breast? Metric uncooked please.
It just says chicken breast. Not how big.Reply: #3
3
Reply to comment #2 by Heather
Una
December 28 2018
Exactly. PLEASE can you answer Heather who wrote in 2017!!! PLEASE can we have some weights for all this stuff? Chicken breasts can vary. It's not enough to say just one chicken breas for one person! Means I can't cook the recipe. We cook by weights in Britain! Thanks.
Reply: #5
4
Reply to comment #1 by Ira
Una
December 28 2018
Cabbage!
5
Reply to comment #3 by Una
Kristin Parker Team Diet Doctor
December 29 2018
Una, again, our apologies for older questions that went unanswered. I have been working with the Diet Doctor team for a couple of months now and answering new questions here on the Diet Doctor website is my priority! Any size chicken breast that you would normally purchase will work for this recipe.
Reply: #6
6
Reply to comment #5 by Kristin Parker
Lee
January 15 2019
That doesn't make any sense. The Nutritional information is based on a certain weight of chicken breast. Particularly for the protein measurement. Can you get this recipe re-calibrated?
Chelsey
January 22 2019
I really enjoyed the clean and simple flavors of the veggies and spices. I ended up baking the veggies for about 45min.
8
Oliver
March 26 2019
I don´t know whether my maths wrong or not. But simply by estimating it, 83 grams can´t be 70% of more than 150 grams. How do you calculate that, did I miss something?
Reply: #9
9
Reply to comment #8 by Oliver
Kristin Parker Team Diet Doctor
March 27 2019
I don´t know whether my maths wrong or not. But simply by estimating it, 83 grams can´t be 70% of more than 150 grams. How do you calculate that, did I miss something?
Fat is more calorically dense than either carbs or protein. Carbs and protein have 4 calories per gram whereas fat has 9.
Reply: #10
10
Reply to comment #9 by Kristin Parker
Oliver
March 30 2019
So the percent refer to the calories and not the grams and the calories are the important part on keto not the grams?
Reply: #11
11
Reply to comment #10 by Oliver
Kristin Parker Team Diet Doctor
April 1 2019
So the percent refer to the calories and not the grams and the calories are the important part on keto not the grams?
The %age refers to the percentage of calories, yes, and yes, it's the percentages that are more important than the grams.
- 1 comment removed
13
Kristin Parker Team Diet Doctor
April 3 2019
45 minutes at 400F? I would double check your temperature settings. For the chicken, butter has a higher smoke point than olive oil and may work better for you. Bacon fat and coconut oil are good options also.
- 1 comment removed
15
Craig
January 16 2021
Is there a reason to remove the chicken skin from the chicken? Isn't this just extra natural fat? Thanks in advance.
Reply: #18
16
Monika
January 30 2021
Hi. Is it ok to replace the chicken steak with either beef or game steak?
Reply: #17
17
Reply to comment #16 by Monika
Kerry Merritt Team Diet Doctor
January 30 2021
Hi. Is it ok to replace the chicken steak with either beef or game steak?
Yes, that would be fine!
18
Reply to comment #15 by Craig
Kerry Merritt Team Diet Doctor
January 30 2021
Is there a reason to remove the chicken skin from the chicken? Isn't this just extra natural fat? Thanks in advance.
Boneless chicken breasts generally come without skin.
19
Ruki
June 2 2021
Hey! Quick question on the kcal here: is that (889 kcal) per serving or total of 4 servings?Thanks!
Reply: #20
20
Reply to comment #19 by Ruki
Kristin Parker Team Diet Doctor
June 2 2021
Hey! Quick question on the kcal here: is that (889 kcal) per serving or total of 4 servings?Thanks!
All of our nutrition information is always listed per serving. If you wish to reduce the calories or amount of fat in the dish, you could start with the olive oil or the herbed butter.
