This recipe marries the classic flavors of Italian cuisine with the simplicity of a ketogenic diet. Featuring tender boneless, skinless chicken breasts coated in a golden almond flour crust and served with crisp-tender asparagus, this recipe is a symphony of flavors and textures that will delight your taste buds. Finished with a luscious creamy sauce infused with tangy lemon and briny capers, this dish is a perfect balance of elegance and ease, making it ideal for both weeknight dinners and special occasions.
If you want to reduce the carb counts of the recipe, you can opt to use red onion instead of shallot, or simply leave the shallot out. You can also optionally skip the breading of the chicken, but I find that it really is worth the extra carbs in the recipe. If you’re on the opposite end of the spectrum, you can use white wine instead of the chicken stock in the piccata sauce for a more traditional taste! Store leftovers in an airtight container for up to 4 days.
Yields 4 servings of Keto Creamy Chicken Piccata with Asparagus
The Preparation
Chicken:
- 3/4 cup blanched almond flour
- salt and pepper, to taste
- 24 ounce boneless, skinless chicken breasts, cut thin and lightly pounded
- 2 tablespoons butter, divided
- 2 tablespoons olive oil, divided
Creamy Piccata Sauce:
- 2 tablespoon butter
- 1 medium shallot, diced
- 4 teaspoon garlic, minced
- 1 cup chicken broth
- 1/4 cup fresh squeezed lemon juice
- 1/4 cup capers, drained
- 2 tablespoons heavy cream
- 1/4 cup fresh parsley, chopped to garnish
Roasted Asparagus:
- 16 ounce asparagus
- 4 tablespoons olive oil
- 3 teaspoon garlic, minced
- 1 teaspoon lemon zest
- salt and pepper, to taste
The Execution
1. Gather and prep all ingredients. Pre-heat oven to 400F.
2. Trim and wash the asparagus. Season with olive oil, garlic, lemon zest, and salt and pepper to taste.
3. Spread asparagus over a baking sheet. Optionally line with parchment paper if needed. Once oven has pre-heated, place in the oven and bake for 15 minutes.
4. Combine the almond flour with salt and pepper. Dredge the chicken with the almond flour mixture, coating the chicken as well as you can. Set aside.
5. Add half of the butter and olive oil to a pan over medium heat. Once butter is sizzling, add chicken to the pan, making sure not to overcrowd. Cook until golden brown, about 3 minutes, then flip and cook an additional 2-3 minutes or until cooked through.
Repeat this step with remaining butter, olive oil, and chicken breast. Once done, if needed, place the chicken into the oven with the asparagus to keep warm.
6. Reduce heat to medium-low and add butter for the sauce. Once melted, add in the shallot and garlic to sweat, about 2 minutes. Once shallot is softened, turn heat up to medium-high and add in the chicken broth. Allow mixture to boil and reduce by about half.
7. Once sauce is reduced, add in the lemon juice, capers, and heavy cream. Stir well, making sure to scrape any browned bits from the bottom of the pan.
8. Plate the chicken, asparagus, and pour sauce over as needed. Garnish with parsley and enjoy!
This makes a total of 4 servings of Keto Creamy Chicken Piccata with Asparagus. Each serving comes out to be 760 calories, 51.5g fats, 9.1g net carbs, and 61.7g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 3/4 cup blanched almond flour | 486 | 42 | 18 | 11 | 7 | 18 |
| salt and pepper, to taste | 3 | 0 | 0.7 | 0.3 | 0.4 | 0.1 |
| 24 ounce boneless, skinless chicken breast | 1123 | 24 | 0 | 0 | 0 | 211 |
| 2 tablespoons butter | 204 | 23 | 0 | 0 | 0 | 0.2 |
| 2 tablespoons olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 2 tablespoon butter | 204 | 23 | 0 | 0 | 0 | 0.2 |
| 1 shallot, diced | 31 | 0 | 7.1 | 1.4 | 5.7 | 1.1 |
| 4 teaspoon garlic, minced | 17 | 0.1 | 3.7 | 0.2 | 3.5 | 0.7 |
| 1 cup chicken broth | 15 | 0.5 | 1.1 | 0 | 1.1 | 1.6 |
| 1/4 cup fresh squeezed lemon juice | 13 | 0.2 | 4.2 | 0.2 | 4 | 0.2 |
| 1/4 cup capers, drained | 8 | 0.3 | 1.7 | 1.1 | 0.6 | 0.8 |
| 2 tablespoons heavy cream | 101 | 11 | 0.8 | 0 | 0.8 | 0.9 |
| 1/4 cup fresh parsley | 5.4 | 0.1 | 1 | 0.5 | 0.5 | 0.5 |
| 16 ounce asparagus | 100 | 1 | 19 | 9.1 | 9.9 | 11 |
| 4 tablespoons olive oil | 477 | 54 | 0 | 0 | 0 | 0 |
| 3 teaspoon garlic, minced | 13 | 0 | 2.8 | 0.2 | 2.6 | 0.5 |
| 1 teaspoon lemon zest | 0.9 | 0 | 0.3 | 0.2 | 0.1 | 0 |
| Totals | 3040.3 | 206.2 | 60.4 | 24.2 | 36.2 | 246.8 |
| Per Serving (/4) | 760 | 51.6 | 15.1 | 6.1 | 9.1 | 61.7 |
Print
Keto Creamy Chicken Piccata with Asparagus
This makes a total of 6 servings of Keto Creamy Chicken Piccata with Asparagus. Each serving comes out to be 760 calories, 51.5g fats, 9.1g net carbs, and 61.7g protein.
The Preparation
- Chicken:
- 3/4 cup blanched almond flour
- salt and pepper, to taste
- 24 ounce boneless, skinless chicken breasts, cut thin and lightly pounded
- 2 tablespoons butter, divided
- 2 tablespoons olive oil, divided
- Creamy Piccata Sauce:
- 2 tablespoon butter
- 1 medium shallot, diced
- 4 teaspoon garlic, minced
- 1 cup chicken broth
- 1/4 cup fresh squeezed lemon juice
- 1/4 cup capers, drained
- 2 tablespoons heavy cream
- 1/4 cup fresh parsley, chopped to garnish
- Roasted Asparagus:
- 16 ounce asparagus
- 4 tablespoons olive oil
- 3 teaspoon garlic, minced
- 1 teaspoon lemon zest
- salt and pepper, to taste
The Execution
- Gather and prep all ingredients. Pre-heat oven to 400F.
- Trim and wash the asparagus. Season with olive oil, garlic, lemon zest, and salt and pepper to taste.
- Spread asparagus over a baking sheet. Optionally line with parchment paper if needed. Once oven has pre-heated, place in the oven and bake for 15 minutes.
- Combine the almond flour with salt and pepper. Dredge the chicken with the almond flour mixture, coating the chicken as well as you can. Set aside.
- Add half of the butter and olive oil to a pan over medium heat. Once butter is sizzling, add chicken to the pan, making sure not to overcrowd. Cook until golden brown, about 3 minutes, then flip and cook an additional 2-3 minutes or until cooked through.
- Repeat this step with remaining butter, olive oil, and chicken breast. Once done, if needed, place the chicken into the oven with the asparagus to keep warm.
- Reduce heat to medium-low and add butter for the sauce. Once melted, add in the shallot and garlic to sweat, about 2 minutes. Once shallot is softened, turn heat up to medium-high and add in the chicken broth. Allow mixture to boil and reduce by about half.
- Once sauce is reduced, add in the lemon juice, capers, and heavy cream. Stir well, making sure to scrape any browned bits from the bottom of the pan.
- Plate the chicken, asparagus, and pour sauce over as needed. Garnish with parsley and enjoy!
Copyright 2023 | Ruled.Me
The post Keto Creamy Chicken Piccata with Asparagus appeared first on Ruled Me.
By: Craig ClarkeTitle: Keto Creamy Chicken Piccata with Asparagus
Sourced From: www.ruled.me/keto-creamy-chicken-piccata-with-asparagus/
Published Date: Tue, 30 Apr 2024 09:55:29 +0000
Frequently Asked Questions
What is lazy keto and keto?
To understand which one is best for you, it's important to know the difference between lazy and keto. A traditional ketogenic diet (higher in fats, moderate in proteins, and low in carbs) benefits weight loss, mental clarity, energy regulation, and more. Lazy keto offers a more accessible approach with generous carbs intake restrictions.
Lazy keto, on the other hand, pays less attention to accurate macronutrient tracking. Instead of focusing on a basic lower carb model with fewer restrictions on foods but still reaping many of the benefits conventional keto diets: weight loss, mental clarity or improved appetite management, lazy Keto is more focused on a low-carb option. This is why it is often viewed as a stepping stone to the keto lifestyle.
Keto is a process that requires hours of research and precise macro-nutrient measurements. It can be very tedious, but it can also be effective. As carb intake increases, so does fat consumption. The lazy keto approach is, however, less rigorous than its name. Instead of requiring careful calculations at every meal, lazy keto encourages simple low-carb eating that doesn't involve as much calculation.
Summary: Traditional ketogenic diets can be intense and highly beneficial. However, lazy keto is an alternative for those who are unable to stick to a strict diet plan. It allows for consistent results without being tied down with tedious number crunching each meal.
Is alcohol allowed on a keto diet.
A sensible approach to the keto diet is to question what you can or cannot do while limiting carbohydrates. You should also be aware that alcohol consumption is a serious matter.
The answer is - it depends. Not all alcoholic drinks are keto-friendly, and some are much more suited for this diet than others. It is dependent on factors like sugar levels, carbohydrate content, and even type of alcohol that a drink's consumption will have an effect on how much you are able to consume.
You need to make wise choices and be aware that even though an alcoholic beverage may not have visible carbs, it doesn't necessarily mean that it's compatible with keto. It might increase your blood sugar levels. It is important to consider other factors like calories before making a purchase.
Moderation is important for alcohol consumption on a low-carb lifestyle to maximize its benefits while avoiding potential drawbacks that could hamper your weight loss and fitness.
Be informed to make better decisions. You should always be aware of all details when choosing a low-carb beverage.
Can you eat oatmeal on keto?
The most difficult thing to solve is the unanswered question. Many feel lost and confused when it comes time to choose the right food for the keto diet. Especially with items like oatmeal, which is full of carbs.
But despite popular belief, oatmeal can be successfully integrated into a keto lifestyle - under the right circumstances. It all depends what type you buy, and how many you consume.
The first step in finding a "keto-approved" form of oatmeal is to study the ingredients. Pure oats are high in fibre, protein and vitamins. They also comply with the keto rules.
It's important to monitor your portions when you add oats to the daily menu. You don't need to run a marathon, or eat too many overnight meals. Instead, you can exercise self-control and limit your portions while maximising flavour with innovative ingredients like coconut milk, cinnamon powder, and chia seeds.
If done properly, oatmeal can make a great breakfast choice within a Keto nutrition plan. If you aren't careful, it won't be easy to convince someone that following your principles means giving up on taste. Proper planning can produce serious results.
Statistics
- It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted (healthline.com)
- Recommended Keto diet includes: Keto sushi bites, olives, one or two hard-boiled or deviled eggs, keto-friendly snack bars, 90% dark chocolate, full-fat Greek yogurt mixed with nut butter and cocoa powder, bell peppers, and guacamole (healthline.com)
- Fats should replace the majority of cut carbs and deliver approximately 60–80% of your total caloric intake. (healthline.com)
- Around 35% of total calorie intake is probably the upper limit. (healthline.com)
- Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. (healthline.com)
External Links
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- The Ketogenic Diet - Evidence for Optimism, but High-Quality Research Required - PMC
- PMC: Type 1 and 2 Diabetes: Low-Carb, Ketogenic Diets
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How To
Calculating Your Macros in a Ketogenic Diet
Finding the right way to live keto is key to maximizing your results. Calculating your macros on a ketogenic diet can be both simple and complicated at the same time.
Understanding macro nutrition is essential to understand what Macros are on the Keto Diet. This term refers to the three essential nutrients, carbohydrates, proteins, as well as fats, that our bodies need to function and thrive. Our bodies can benefit from each nutrient's functions by measuring how much we consume.
Planning and monitoring your progress is key to successful meal prep with macros. When you plan your meals and snacks for the day, and for special occasions like holidays or travel challenges, you will be able to make informed decisions about what is best for your health and how it can affect your overall health.
When factoring in all aspects of macro tracking, remember: patience is paramount! Flexibility allows room for improvement while learning your own specific body's needs so that you have the space to make corrective adjustments if need be. As such, set yourself up to truly shine by understanding macro nutrition in a new light!
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