Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce

Name: Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce
Prep time: 365 min
Cook time: 20 min
Total time: 385 min
Yield: 2
Cuisine: keto
Ingredients: Chicken Breast Boneless Skinless Raw; Salt; Black pepper; Chicken broth; Lemon juice; Garlic; Jalapeno peppers, raw; Scallions; Olive Or Extra Virgin Olive Oil; Avocado; Butter, unsalted; Chicken broth; Cream Heavy Whipping

323 ratings

Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce dish

Prepare Time 365 minutes

Cook Time 20 minutes

Save this recipe for your meal preps - it’s ideal! Marinate large batches of chicken overnight and spend less than 30 minutes actually cooking in the kitchen. Chicken breasts soak in a marinade of chicken broth, jalapeno, and lemon. They’re cooked on your stovetop until the marinade is reduced to a sauce. Then, you’ll make a creamy sauce made with avocado, which adds healthy fats to your Keto diet. The meal is a little spicy, a little sweet, and really delicious! Now, the main component of your meal is made and you can whip up a quick side dish to eat throughout the week. Just search through Carb Manager’s side dish premium Keto recipes for inspiration. ### Why Is The Prep Time So Long? If the 6 ½ -hour total cooking time makes you scroll, don’t worry! Most of that time is allotted to marinating your chicken, which is part of the preparation time. You’ll actually spend only about 5-10 minutes physically preparing the recipe and only 20 minutes cooking it. With just 30 minutes of work to do, Carb Manager makes Keto simple! ### Where Does Jalapeno Lemon Chicken Come From? Jalapeno lemon chicken isn’t necessarily a classic or traditional dish, by any means. However, it does have some familiarity in Chicago of the United States. The Keto recipe here is extremely true to the original recipe with the addition of the creamy avocado sauce. It would be wise to guess the dish originates from some other more authentic-style Italian dish, and Chicagoans (true to themselves) added hot peppers. Jessica L.

How to make Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce

Marinate your chicken the night before you want to cook the recipe or at least 6 hours in advance. Clean 4-ounce chicken breasts and sprinkle them with salt and pepper. Place the breasts in a large Ziploc bag. Combine a marinade of chicken broth, lemon juice, minced garlic, diced jalapeno, and diced green onion, then pour it into the Ziploc bag with the chicken. Seal the bag, and spread the marinade around the chicken breasts. Set the bag in your refrigerator to marinate.
When it’s time to cook, heat the olive oil in a wide pan over medium-high heat. Use a pair of tongs to transfer the chicken breasts from the Ziploc bag to the hot pan, reserving the marinade. Cook the chicken breasts on one side until they just turn golden on one side - about 3 minutes. Flip the chicken breasts over, and reduce the heat to low. Pour the reserved marinade from the bag into the pan, and cover the pan with a lid.
Let the liquid simmer in the pan as the chicken finished cooking. When the liquid has reduced, remove the lid and rotate the chicken breasts so some of the thickened marinade sticks to all of the sides. With the stove on the lowest heat, let the liquid finish reducing as the chicken takes on a slight caramelized color. Transfer the cooked chicken breasts to a serving dish, but leave any sauce and leftover jalapeno in the pan.
Smash your avocado in a small bowl using a fork until it’s softened with minimal lumps. Set the avocado near your stove as you melt butter in the pan over low heat. Once the butter is melted, stir the avocado into the pan. Continue stirring until the avocado and butter emulsify into a warm, creamy consistency. Pour chicken broth and heavy cream into the pan, stirring and heating until your soft green sauce appears. You can allow the sauce to bubble over low heat until it reduces to a thicker consistency. Serve over the jalapeno lemon chicken breasts.

Ingredients of Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce

Ingredient	Quantity
1. Chicken Breast Boneless Skinless Raw	undefined
2. Salt	undefined
3. Black pepper	undefined
4. Chicken broth	undefined
5. Lemon juice	undefined
6. Garlic	undefined
7. Jalapeno peppers, raw	undefined
8. Scallions	undefined
9. Olive Or Extra Virgin Olive Oil	undefined
10. Avocado	undefined
11. Butter, unsalted	undefined
12. Chicken broth	undefined
13. Cream Heavy Whipping	undefined

Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce nutrients

caloriesKCal: 293.817 caloriesKJ: 1229.329 totalCarbs: 3.287 diabetesCarbsADA: 3.287 netCarbs: 1.852 diabetesCarbs: 1.86 fiber: 1.419 starch: 0.359 sugar: 1.197 addedSugar: 0.013 sugarAlcohols: 0.016 protein: 25.017 fat: 20.735 transFat: 0.24 monousatFat: 7.893 polyunsatFat: 1.631 omega3Fat: 0.05 omega6Fat: 0.555 saturatedFat: 8.6 cholesterol: 105.228 vitaminA: 135.64 vitaminC: 16.472 vitaminD: 0.326 vitaminE: 1.713 vitaminK: 14.782 vitaminB1: 0.101 vitaminB2: 0.217 vitaminB3: 9.549 vitaminB5: 0.272 vitaminB6: 0.972 vitaminB12: 0.296 potassium: 546.611 magnesium: 37.222 calcium: 26.888 iron: 0.704 zinc: 0.941 copper: 0.097 phosphorus: 261.782 sodium: 414.502 selenium: 31.19 folate: 28.987 choline: 7.179 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.113 conjugatedLinoleicAcid: 0.038 phyticAcid: 31.692 xylitol: 0 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.012 mannitol: 0.003

Frequently Asked Questions

Is butter coffee (bulletproof coffee) recommended on a keto diet?

Butter coffee, made with coffee, butter, and MCT oil, is a common keto breakfast option. It provides energy and healthy fats to start the day.

Can I build muscle on a keto diet?

Yes, it's possible to build muscle on a keto diet by consuming adequate protein and engaging in resistance training. Protein intake supports muscle growth and repair.

Are there specific supplements recommended for a keto diet?

Supplements like magnesium, potassium, and omega-3 fatty acids can be beneficial on a keto diet. Consult a healthcare professional before starting any supplement regimen.

Can I have nut butters on a keto diet?

Yes, nut butters like almond butter and peanut butter can be enjoyed on a keto diet. Opt for natural varieties without added sugars.

What should I do if I experience keto flu?

Keto flu symptoms, like fatigue and headaches, are common when transitioning into ketosis. Stay hydrated, increase your electrolyte intake, and give your body time to adjust.

Author Emily Williams

Keto Jalapeno Lemon Chicken w Creamy Avocado Sauce

Frequently Asked Questions

Is butter coffee (bulletproof coffee) recommended on a keto diet?

Can I build muscle on a keto diet?

Are there specific supplements recommended for a keto diet?

Can I have nut butters on a keto diet?

What should I do if I experience keto flu?

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