Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli

Name: Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli
Prep time: 5 min
Cook time: 35 min
Total time: 40 min
Yield: 2
Cuisine: keto
Ingredients: Frozen Broccoli Florets by Trader Joe's; Salt; Black Pepper; Dijon Mustard; Olive Oil; Spices Tarragon Dried; Unsalted Butter; Chicken Breast Boneless Skinless Raw; Seasoned Salt; Lemon Pepper Seasoning; Black Pepper; Italian Seasoning; Olive Oil; Unsalted Butter; Spinach; Artichoke Hearts Or Globe, Canned In Oil Mixture; Garlic; Salt; Black Pepper; Onion Powder; Cream Cheese; Cream Heavy Whipping; Parmesan Cheese

632 ratings

Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli dish

Prepare Time 5 minutes

Cook Time 35 minutes

Enjoy this healthy Keto meal at the dinner table with your family or prep ahead of time as a meal prep recipe! Keto or not, everyone will enjoy these chicken breasts smothered in a spinach and artichoke sauce. Thin-sliced breasts are seasoned and blackened in a pan. Then, the cheesy, creamy, spinach and artichoke sauce is thickened in your pan before scooping it over the chicken breasts to heat all the flavors together. Served on the side is an equally appetizing dish of buttery broccoli florets. The broccoli is coated in a tarragon and dijon mustard dressing before roasted to a crispy golden brown in your oven. Tossing the broccoli in butter at the very end of cooking is what will make even the kids ask for more! Read further to learn how to save time in your kitchen and prep this recipe. ### Meal Prepping And Time-Saving Thankfully, you can easily bake your side dish in the oven while you cook the main course over your stovetop This saves you some time when cooking the recipe all in one go. However, you can also make this meal in larger batches for meal prepping. For the chicken, cook multiple chicken breasts in advance. Then, save them in your refrigerator for when you want to make this smothered chicken recipe as a fresh dinner. Otherwise, you can also make the sauce in advance and easily microwave it with the chicken in your meal prep container at work or for a non-nonsense dinner at home. The broccoli side dish is just as easy to cook in larger batches and keep refrigerated for the week. You can reference the original Carb Manager Tarragon Mustard Broccoli recipe for an easier understanding of how to adjust your ingredients for the number of servings you want to make. ### My Sauce Is Separating Cream or cheese-based sauces are a lifesaver on the Keto diet. They’re an easy way to add fats to any meal and all make everything more appetizing! Thick sauces, like the one featured in this recipe, can separate easily if you don’t know a few basics. When making any sauce with dairy products, you have to cook it at a low temperature. High temperatures separate sauces, which is why you may see that happen when you reheat your meal in a microwave. For most sauces, simply whisk them back together after they’ve separated in the microwave. Also, when cooking your sauce, any cheese that is incorporated needs to melt fully before you add in any additional ingredients. It’s especially important to make sure any cream cheese used is fully melted in your sauce before adding liquids, or else you’ll have lumps of cream cheese. Jessica L.

How to make Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli

Start by making the broccoli first. Preheat an oven to 400 degrees. Take THAWED broccoli florets and chop any extra-large ones into manageable pieces. Toss the broccoli florets with salt and pepper in a large mixing bowl. On the side, whisk together the dijon mustard, olive oil, and dried tarragon in a small dish.
Pour the Dijon mixture over the broccoli and fold it all together with a spoon. Once all the broccoli is coated in the mustard, oil, and spices, arrange the broccoli across either a seasoned sheet tray or one lined with parchment paper. Spread the broccoli out so the pieces aren’t touching each other.
Bake the tray for 25 minutes. After 25 minutes, toss the broccoli on the tray. Cut the butter into cubes and arrange them over the broccoli florets. Bake for an additional 10 minutes or until you have beautiful, golden brown broccoli. Toss the broccoli once more so it’s all coated in the butter before serving.
While the broccoli is in the oven, you can make the smothered chicken. Season 4-oz, thin-sliced chicken breasts with the seasoned salt, lemon pepper, black pepper, and Italian seasoning. Heat the olive oil on high heat in a non-stick pan and place in the seasoned chicken. Cook the chicken for 3-4 minutes per side, adjusting the heat to avoid burning. When the chicken is done, transfer the chicken aside to rest.
Keep the pan on the stove and reduce the heat to low. Melt the butter in the pan. Once melted, stir in the spinach, chopped artichoke hearts, garlic, salt, pepper, and onion powder. Stir and cook over low heat until the spinach is very cooked down and the artichokes have tenderized in the butter.
With the heat still on low, melt the cream cheese into the pan. Once fully melted, stir in the cream. The spinach and artichoke sauce should thicken and bubble quickly over the heat. Then, nestle the chicken breasts into the center of the pan. Spoon some sauce over the top and sprinkle the parmesan cheese over the pan. Cook over low heat until the sauce finished reducing and the chicken has heated through. Serve with your freshly roasted tarragon mustard broccoli.

Ingredients of Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli

Ingredient	Quantity
1. Frozen Broccoli Florets by Trader Joe's	12 ounce
2. Salt	¼ teaspoon
3. Black Pepper	⅛ teaspoon
4. Dijon Mustard	½ tablespoon
5. Olive Oil	1-½ tablespoon
6. Spices Tarragon Dried	1 tsp, leaves
7. Unsalted Butter	1 tablespoon
8. Chicken Breast Boneless Skinless Raw	8 oz
9. Seasoned Salt	⅛ teaspoon
10. Lemon Pepper Seasoning	⅛ teaspoon
11. Black Pepper	⅛ teaspoon
12. Italian Seasoning	½ teaspoon
13. Olive Oil	2 teaspoon
14. Unsalted Butter	2 tablespoon
15. Spinach	2 ounce
16. Artichoke Hearts Or Globe, Canned In Oil Mixture	1-¾ ounce
17. Garlic	1 teaspoon
18. Salt	⅛ teaspoon
19. Black Pepper	⅛ teaspoon
20. Onion Powder	⅛ teaspoon
21. Cream Cheese	2 ounce
22. Cream Heavy Whipping	4 tbsp
23. Parmesan Cheese	1 tablespoon, grated

Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli nutrients

caloriesKCal: 710.366 caloriesKJ: 2972.172 totalCarbs: 14.823 diabetesCarbsADA: 11.885 netCarbs: 8.918 diabetesCarbs: 8.932 fiber: 5.876 starch: 0.787 sugar: 4.315 addedSugar: 0.019 sugarAlcohols: 0.028 protein: 32.497 fat: 59.2 transFat: 1.08 monousatFat: 24.095 polyunsatFat: 4.607 omega3Fat: 0.308 omega6Fat: 3.087 saturatedFat: 26.873 cholesterol: 190.422 vitaminA: 824.035 vitaminC: 82.199 vitaminD: 0.33 vitaminE: 4.504 vitaminK: 155.743 vitaminB1: 0.133 vitaminB2: 0.338 vitaminB3: 9.12 vitaminB5: 0.26 vitaminB6: 0.992 vitaminB12: 0.41 potassium: 679.313 magnesium: 68.67 calcium: 187.363 iron: 2.583 zinc: 1.343 copper: 0.119 phosphorus: 336.888 sodium: 1143.023 selenium: 35.28 folate: 84.324 choline: 24.04 alcohol: 0.005 caffeine: 0 gluten: 0 manganese: 0.474 conjugatedLinoleicAcid: 0.152 phyticAcid: 12.085 xylitol: 0.002 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0 inositol: 0.022 mannitol: 0.004

Frequently Asked Questions

Are there keto-friendly alternatives to traditional pasta and rice?

Yes, you can use spiralized vegetables like zucchini for 'zoodles' or cauliflower rice as low-carb substitutes for traditional pasta and rice.

What is the difference between ketosis and ketoacidosis?

Ketosis is a natural metabolic state where the body burns fat for fuel. Ketoacidosis, on the other hand, is a dangerous condition that can occur in uncontrolled diabetes.

Can I have beans and legumes on a keto diet?

Most beans and legumes are relatively high in carbs, which can make them challenging to fit within keto carb limits. Consider alternative protein sources.

What is 'lazy keto' and is it effective?

Lazy keto focuses on monitoring only carb intake while neglecting other macros. While it can work for some, tracking all macros is recommended for better results.

Can I eat nut flours and nut butters if I have nut allergies?

If you have nut allergies, you can opt for seed flours (e.g., almond flour alternatives) and seed butters (e.g., sunflower seed butter) as substitutes.