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prep time
5 min
cook time
15 min
ready time
20 min
Low Calorie Chicken Dinner
This Keto chicken dinner recipe is perfect for those looking for smaller meals or for anyone practicing a 5:2 diet. However, being Keto means you still need many of your calories to come from fat. This simple but scrumptious low calorie Keto dinner checks those needs off your list. A small chicken breast is heavily seasoned and cooked in a buttery white wine lemon sauce. Don’t worry, real wine is not part of the ingredient list! Served on the side is charred broccoli that’s finished with a little more butter. Although the meal is light, it’s something you can dig into with a fork and knife. When you’re restricting calories, those little details can turn a meal into a more enjoyable one!
What is 5:2 Fasting?
The 5:2 diet is a type of intermittent fasting that’s very popular because of how simple it is. Basically, you eat normally for 5 days of the week and practice fasting on the other 2 days. The 2 days cannot be consecutive. During the days of fasting, the entire day is limited to 500-600 calories, consisting of 3-4 small, low calorie meals.
I Really Like This Recipe And Want More
If you’re interested in more low calorie Keto recipes, Carb Manager is part of a growing Keto fasting community. Search “Low Calorie” in the Carb Manager Premium recipe library for more recipe ideas. To keep this recipe in your rotation, consider substituting the broccoli for other low-carb vegetables. This way, your meals remain seasonal and interesting to eat.
Net Carbs
4.5 g
Fiber
3.8 g
Total Carbs
8.3 g
Protein
20.8 g
Fats
12.2 g
213 cals
#1 Low Carb & Keto Diet App Since 2010
Track macros, calories, and access top Keto recipes.
Ingredients
Chicken Breast Boneless Skinless Raw
3 oz
Olive Oil
0.25 tsp
Salt
0.13 tsp
Black pepper
0.13 tsp
Onion powder
0.13 tsp
Garlic powder
0.13 tsp
Italian seasoning
0.25 tsp
Olive Oil
0.25 tsp
Lemon juice
0.5 each - juice from one lemon
White Wine Vinegar
1 tsp
Butter, salted
0.25 tbsp
Broccoli Frozen Unprepared
4 oz
Olive Oil
0.25 tsp
Seasoned salt
0.13 tsp
Garlic powder
0.13 tsp
Butter, salted
0.25 tbsp
Recipe Steps
steps 4
20 min
Step 1
Pat a small chicken breast dry with a paper towel. Then, rub the first amount of olive oil into the flesh and season the exposed side with salt, pepper, onion powder, garlic powder, and Italian seasoning. Heat the second amount of olive oil in a small to medium-sized pan over high heat. Place the chicken breast in the hot oil, seasoned side down, and cook until the spices are charred.Step 2
Flip the chicken breast over, reduce the heat to a medium, and finish cooking the chicken on the other side. When the chicken is almost cooked all the way through, squeeze all the lemon juice into the pan, over and around the chicken. Add white wine vinegar and butter to the pan once the steam from the lemon juice has finished rising. Use a pair of tongs to gently move the chicken around in the forming glaze, and flip the chicken over back and forth a couple of times to finish off the cooking process.Step 3
Set your pan of chicken and glaze aside to rest off the heat. In a new pan, combine thawed broccoli florets from frozen with olive oil. Heat the broccoli over medium-high heat until you see the broccoli turn a brighter green. Season the broccoli with seasoned salt and garlic powder, and continue cooking and gently tossing the broccoli in the pan. Cook until the broccoli and spices are golden brown with random charring all over.Step 4
Reduce the stove heat to its lowest setting, and melt the butter in the pan. Gently toss the broccoli again until it’s just coated in the warm butter. To serve, arrange the buttered broccoli on a plate or in a meal prep container. Follow with the chicken breast, but don’t forget to include all the glaze that has thickened while resting. Eat immediately or store in the refrigerator for the next fasting day.
Comments
FabulousKale731532 3 years ago
Love this