Keto Rosemary Chicken

This Keto Rosemary Chicken is a tasty & delicious dish. Then we bake the chicken, and it becomes juicy, aromatic, and soft. This dish doesn’t require much time, and it gets ready in only 35 minutes. We can easily prepare this dish on busy weekdays to save time. This dish keeps us full as it contains lots of good fats and proteins. Serve this dish with cauliflower mash or roasted vegetables of choice. It is a simple dinner option but indulgent to serve for guests. This dish proves that we don’t have to sacrifice taste by following the keto diet.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Caloric content: 315 kcal
• Time for prep: Ten minutes
• Diet: Keto
• Portion size: 1 chicken breast
• Time for cooking: Twenty-five minutes
• Cuisine: American
• Serving: 4 servings
• Total duration: Thirty-five minutes
• Course: Dinner

EQUIPMENT:

• Baking dish
• Oven Mixing dish
• Tongs
• Meat thermometer

INGREDIENTS:

• Four chicken breasts
• Two tbsp. olive oil
• ½ teaspoon sea salt
• One tbsp. butter
• ¼ teaspoon black pepper
• Two tsp. fresh rosemary
• One tbsp. lemon juice
• Two cloves of garlic

INGREDIENT NOTES:

CHICKEN BREAST:

• Chicken breasts are ideal for ketogenic diets because they are high in protein and lean. Use without bine and skin slices so it cooks fast and browns well.

OLIVE OIL:

• It helps to prepare the juicy chicken. It adds the good fat content in the dish. It produces a golden sear and helps to adhere the season with chicken.

ROSEMARY:

• It adds the earthy aroma in the dish. Fresh rosemary is best because of its potent aroma and oils.

GARLIC:

• Garlic complements rosemary well and adds to the overall flavor. Freshly minced cloves provide the sweet taste and aroma.

SEA SALT:

• Sea salt brings out the chicken’s inherent tastes. Use fine-grain salt for even seasoning. We taste and add according to preference.

BLACK PEPPER:

• Black pepper gives the meal depth and a hint of spice. Freshly ground pepper is the best pepper for maximum aroma.

LEMON JUICE:

• Lemon juice helps to tenderize the chicken & enhances its flavor. Fresh lemon juice provides more taste.

BUTTER:

• Butter adds a silky, delicious touch to the dish. It helps to make the chicken glossy.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Heat the oven to 400° F.
2. We dry chicken to reduce the moisture.
3. Mix the black pepper, rosemary, salt, olive oil, lemon juice, & garlic in a dish.
4. Add the mixture to the chicken and rub it properly.
5. Warm the skillet on a moderate to high flame.
6. Sear chicken pieces for two minutes per side till they get brown.
7. Add the chicken to the tray.
8. Bake the chicken for 15-18 minutes till the internal temperature reaches 15 degrees F.
9. Add the butter on chicken then serve for extra flavor.
10. Slice the chicken after five minutes.

SERVING SUGGESTIONS:

VEGETABLE SIDES:

• Garlic butter asparagus
• Roasted Brussels sprouts
• Creamed spinach
• Cauliflower mash

SALADS:

• Keto Caesar salad
• Spinach and avocado salad
• Cucumber feta salad
• Arugula Parmesan salad

SAUCES & DIPS:

• Garlic herb butter sauce
• Keto mushroom cream sauce
• Lemon aioli
• Avocado ranch dip

DRINKS:

• Keto lemonade
• Sparkling cucumber water
• Iced green tea
• Sugar-free rosemary tonic

TIPS:

• Soak the chicken in the marinade for thirty minutes to provide a deep taste.
• Include a small quantity of chicken broth or red wine to make the light sauce.
• Make the chicken broth with bone to provide the additional flavor.

STORAGE INFORMATION:

FRIDGE:

• Put the extra chicken in the covered vessel and stock for 4 days.

FREEZER:

• Freeze the cooked chicken in the bag for 2 months.

FAQs:

Can I include dried rosemary in this dish?

• Yes, we can use the dried rosemary, but in half the quantity, as the dried herbs are more powerful.

Will we grill the chicken?

• Yes, grill the chicken on a moderate flame for six minutes per side to provide the best flavor.

What is the alternative to olive oil?

• We can make use of ghee or avocado oil as an alternative.

How to prepare a non-dairy version of this dish?

• We just have to replace the butter with vegan butter; otherwise, the dish is completely dairy-free.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL INFORMATION:

Calories: 315 kcal
Net carbs: 1.8 g
Iron: 2.2 g
Total carbs: 2.3 g
Vitamin A: 0.09 g
Fiber: 0.5 g
Calcium: 0.05 g
Protein: 42 g
Sodium: 420 g
Potassium: 490 g
Serving size: 1 chicken breast