Keto chicken with roasted vegetables Tricolore

Keto chicken with roasted vegetables Tricolore

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.

Keto chicken with roasted vegetables Tricolore

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. 230 g 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 (213 lbs) 4 (1.1 kg) 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
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Instructions

  1. Preheat the oven to 400°F (200°C).
  2. 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.
  3. Bake for 20 minutes or until the vegetables are lightly browned.
  4. 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).
  5. 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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20 comments

  1. Ira
    What can I substitute for brussel sprouts please?
    Reply: #4
  2. Heather
    What single portion size is the chicken breast? Metric uncooked please.
    It just says chicken breast. Not how big.
    Reply: #3
  3. Una
    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. Una
    Cabbage!
  5. Kristin Parker Team Diet Doctor
    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. Lee
    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?
  7. Chelsey
    I really enjoyed the clean and simple flavors of the veggies and spices. I ended up baking the veggies for about 45min.
  8. Oliver
    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. Kristin Parker Team Diet Doctor

    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. Oliver
    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. Kristin Parker Team Diet Doctor

    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.

  12. Janice
    These vegetables took longer than 20 minutes to roast, more like 45. Also can anyone tell me how to roast vegetables with olive oil and not end up with a house full of smoke?? Thanks!
    Reply: #13
  13. Kristin Parker Team Diet Doctor
    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.
    Reply: #14
  14. Janice
    I had to lower the oven temp because if the smoking oil.
  15. Craig
    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
    Hi. Is it ok to replace the chicken steak with either beef or game steak?
    Reply: #17
  17. Kerry Merritt Team Diet Doctor

    Hi. Is it ok to replace the chicken steak with either beef or game steak?

    Yes, that would be fine!

  18. Kerry Merritt Team Diet Doctor

    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
    Hey! Quick question on the kcal here: is that (889 kcal) per serving or total of 4 servings?Thanks!
    Reply: #20
  20. Kristin Parker Team Diet Doctor

    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.

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