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Whole 30 Keto Poached Chicken with Lemon Sauce

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I started making poached chicken recently from my toddler, and it was such a hit it’s become a weekly favorite. This recipe is perfect for keto "cleanses" as it's Whole 30 and keto approved.

The key to getting extra juicy and soft chicken is to bring it to a slow boil over low to medium heat, resisting the temptation to turn it up to high for a quicker cook.

I like to throw in a handful of veggies towards the end. I’ve used broccolini here but you could just as easily use other vegetables or even some chopped green leaves right at the end.

Hands-on Overall

Serving size 1 chicken breast + broccoli & sauce

Allergy information for Whole 30 Keto Poached Chicken with Lemon Sauce

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Nut free
✔  Nightshade free
✔  Pork free
✔  Avocado free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free
Low FODMAP

Nutritional values (per serving, 1 chicken breast + broccoli & sauce)

Net carbs7.2 grams
Protein48.9 grams
Fat32.8 grams
Calories531 kcal
Calories from carbs 6%, protein 38%, fat 56%
Total carbs10.8 gramsFiber3.7 gramsSugars2.5 gramsSaturated fat4.9 gramsSodium716 mg(31% RDA)Magnesium87 mg(22% RDA)Potassium1,118 mg(56% EMR)

Ingredients (makes 2 servings)

  • 2 chicken breasts, skinless and boneless (400 g/ 14.1 oz)
  • 1 bunch broccolini or 1 small broccoli (250 g/ 8.8 oz)
  • 2 cloves garlic, crushed
  • 1/2 tsp whole peppercorns
  • 2 tbsp chopped parsley
  • 1/4 cup extra virgin olive oil (60 ml/ 2 fl oz)
  • 2 tbsp fresh lemon juice (30 ml)
  • sea salt to taste

Instructions

  1. Trim the chicken of any fat, and add to a medium pan with the peppercorns and garlic, and cover with water by about 5 centimetres (2 inches). You will be adding the broccolini, and need to add enough water to cover this also.
  2. Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.
  3. Once simmering, add the lid and cook covered, 10–15 minutes until cooked through - this will depend on the thickness of the chicken.
    Whole 30 Keto Poached Chicken with Lemon Sauce
  4. Cut the ends off the broccolini, and cut in half. Add the broccolini (or broccoli florets) to the chicken in the last 4-5 minutes of the cooking time, enough for the broccoli to get crisp-tender. Whole 30 Keto Poached Chicken with Lemon Sauce
  5. In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.
    Whole 30 Keto Poached Chicken with Lemon Sauce
  6. To serve, slice the chicken against the grain. Whole 30 Keto Poached Chicken with Lemon Sauce
  7. Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days. Whole 30 Keto Poached Chicken with Lemon Sauce

Ingredient nutritional breakdown (per serving, 1 chicken breast + broccoli & sauce)

Net carbsProteinFatCalories
Chicken, breast (without skin, raw)
0 g45 g5.2 g240 kcal
Broccoli, broccolini, fresh
5.1 g3.5 g0.5 g43 kcal
Garlic, fresh
0.9 g0.2 g0 g4 kcal
Pepper, black, spices
0.3 g0.1 g0 g2 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Olive oil, extra virgin
0 g0 g27 g239 kcal
Lemon juice, fresh
0.8 g0 g0 g3 kcal
Salt, sea salt
0 g0 g0 g0 kcal
Total per serving, 1 chicken breast + broccoli & sauce
7.2 g48.9 g32.8 g531 kcal

Whole 30 Keto Poached Chicken with Lemon SaucePin itFollow us 138.4k

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Dearna Bond
Creator of ToHerCore.com

Dearna Bond

Dearna is a passionate foodie and food photographer, and loves sharing her knowledge and enthusiasm for both via her food blog and online photography courses.

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