March 4 2016 recipe by Anne Aobadia![Anne Aobadia]()
, photo by Emma Shevtzoff![Emma Shevtzoff]()
, nutritional review by Franziska Spritzler, RD, CDE![Franziska Spritzler, RD, CDE]()
in Recipes, Dinner, Meal
, photo by Emma Shevtzoff
, nutritional review by Franziska Spritzler, RD, CDE
in Recipes, Dinner, Meal Keto chicken with herb butter
This keto meal is so quick and delectable, you’ll be singing its praises to family and friends! Melt a large dollop on top of this mouthwatering butter-fried chicken. You’ll be getting your butter on in no time — and loving it!
USMetric
servingservings
Ingredients
Herb butter
- 6 oz. 170 g butter, at room temperature
- 1 1 garlic clove, mincedgarlic cloves, minced
- ½ tsp ½ tsp garlic powder
- ¼ cup (1⁄8 oz.) 60 ml (4 g) fresh parsley, finely chopped
- 1 tsp 1 tsp lemon juice
- ½ tsp ½ tsp salt
Fried chicken
- 2 tbsp 2 tbsp butter or olive oil
- 4 (2 lbs) 4 (900 g) chicken breast, bone-in with skinchicken breasts, bone-in with skin
- salt and pepper
Serving
- 8 oz. (4 cups) 230 g (1 liter) leafy greens, for example baby spinach
This recipe has been added to the shopping list.
www.dietdoctor.com
Making low carb simple
Instructions
- Start with the herb butter. Mix all ingredients thoroughly in a small bowl and let sit until it’s time to serve.
- In a large frying pan, over medium heat, melt the butter. Season the chicken with salt and pepper. Fry in butter until the filets are cooked through, and register 165°F (75°C) with a meat thermometer. Lower the temperature towards the end to avoid dry chicken filets.
- Serve the chicken on a bed of leafy greens and place a generous amount of herb butter on top.
Tips
It’s easy to keep this delicious herb butter on hand! You can make it ahead of time and store it in the refrigerator for up to 3 days.
This butter pairs marvelously with other meats — try it on steak, turkey, or pork chops.
Thank you! Fixed now.
The grocery list section goes by number of people you are cooking for. If you put 1, it will tell you to buy enough meat for 2 servings of each recipe, but that's only enough to feed one person. I hope that makes sense!
For this recipe, one meal (dinner or lunch) should equal one chicken breast. If you were cooking for one person and planning on having the leftovers for lunch the next day, you should be cooking 2 chicken breasts at once.
I also wanted to note, this is my favorite recipe so far on the 2 week plan. Not only is simple sometimes the most delicious, but I like being able to modify the amount of fat that I consume with the recipe. I've found the fat intake to be overwhelming and difficult to stomach, but the butter on the top/side rather than already mixed into a recipe allows me to eat as much as I can handle without overdoing it. This was a delicious recipe that I plan to make repeatedly!
I've seen a lot of comments from new people to this diet who are so used to counting ounces and calories and (insert measurable food metric)... The intro materials for this explain that they do not want you counting anything. They teach you to rely on your body's own signals rather than numbers. They don't want you counting calories or fat intake or anything else. If you do it because you just want to, than that's your prerogative, but they don't recommend it and don't provide you with easy ways to do it because they are trying to discourage it. And if you follow the recipes, they are already designed to keep you at an ideal carb count, so you don't need to count at all.
I personally enter all of my recipes into myfitnesspal, but I try not to look at the calories, etc, and only focus on the carb intake. After all, that's what this whole diet is about... keep the carbs down and only eat until satisfied. I have noticed in doing this, though, that I am always at a reasonable level of calories when I eat this way. Our bodies are smarter than we give them credit for, we just suck at listening to them, especially in the US =)
I couldn't be bothered to fry them all in batches so I got a large roasting tray and baked them with a little olive oil all in one go (along with the thighs for the pesto casserole!) at 200°C for 30 minutes. I covered the tray with foil to prevent them from dryng out. If you're cooking less 20 minutes should be plenty.
My daughter ate half a breast and both myself and dh ended up having two each! Lots still left for lunch!
Also doing aerobic workouts where you use a lot of oxygen is good too. This is because fats require a lot more oxygen to be metabolized. Also, you can just breathing exercises or yoga
But just to say fatty liver disease is not that common if you don't drink alcohol unless it's in your family or obese
I was given this diet to do by my Doctor because I have non alcoholic fatty liver disease...I have had fatty Liver Disease for the last 14 years...and it was worsening to a point of scarring my liver.....I now know that carbs and sugars cause a fatty liver not fats.... I have been on this eating plan now of LCHF for 4 months...and my liver is slowly recovering, my Triglicerides readings which are also part of non Alcoholic Fatty Liver disease where off the scale they where so high and now they are already back into normal readings....I was also Insulin Resistant ..Which is also part of Non Alcoholic Fatty
liver Disease I became diabetic..I am now off all medications and I am no longer type 2 diabetic....I am thrilled with the ongoing health gains that I have had from this diet....please look up and listen to the Drs and Professors talk about how Non alcoholic fatty Liver disease is now being successfully treated on this diet...healthy FATS are absolutely good for your body and Liver...best of luck.....for this recipe...just had it again...and we absolutely love and adore it...how wonderful for a winters night meal..thank you Diet Doctor for this brilliant recipe
Also, what did you use to mix the butter? I’m a newbie so I don’t want to pull out the mixer and have butter everywhere 😂
Yes, please can someone answer as to what the size of a chicken breast in either grammes or ounces. I too like to weigh my food, and in any case that is what the butcher does. I can't ask him to give me half a chicken breast if it is so large either.
Thanks.
When a recipe is for four or six not so easy. I don’t want to eat the same thing for six meals. I don’t like to throw away food but I do.