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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
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
- 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.
- Bring to a simmer on low-medium heat uncovered. This should take around 8-10 minutes.
- 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 (low-carb, paleo, grain-free) Whole 30 Keto Poached Chicken with Lemon Sauce](https://files.ketodietapp.com/Blog/files/2021/01/keto-whole-30-poached-chicken-lemon-sauce-1.jpg)
- 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 (low-carb, paleo, grain-free) Whole 30 Keto Poached Chicken with Lemon Sauce](https://files.ketodietapp.com/Blog/files/2021/01/keto-whole-30-poached-chicken-lemon-sauce-2.jpg)
- 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 (low-carb, paleo, grain-free) Whole 30 Keto Poached Chicken with Lemon Sauce](https://files.ketodietapp.com/Blog/files/2021/01/keto-whole-30-poached-chicken-lemon-sauce-3.jpg)
- To serve, slice the chicken against the grain.
![Whole 30 Keto Poached Chicken with Lemon Sauce (low-carb, paleo, grain-free) Whole 30 Keto Poached Chicken with Lemon Sauce](https://files.ketodietapp.com/Blog/files/2021/01/keto-whole-30-poached-chicken-lemon-sauce-4.jpg)
- 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 (low-carb, paleo, grain-free) Whole 30 Keto Poached Chicken with Lemon Sauce](https://files.ketodietapp.com/Blog/files/2021/01/keto-whole-30-poached-chicken-lemon-sauce-5.jpg)
Ingredient nutritional breakdown (per serving, 1 chicken breast + broccoli & sauce)
Net carbs | Protein | Fat | Calories |
Chicken, breast (without skin, raw) |
0 g | 45 g | 5.2 g | 240 kcal |
Broccoli, broccolini, fresh |
5.1 g | 3.5 g | 0.5 g | 43 kcal |
Garlic, fresh |
0.9 g | 0.2 g | 0 g | 4 kcal |
Pepper, black, spices |
0.3 g | 0.1 g | 0 g | 2 kcal |
Parsley, fresh (spices) |
0.1 g | 0.1 g | 0 g | 1 kcal |
Olive oil, extra virgin |
0 g | 0 g | 27 g | 239 kcal |
Lemon juice, fresh |
0.8 g | 0 g | 0 g | 3 kcal |
Salt, sea salt |
0 g | 0 g | 0 g | 0 kcal |
Total per serving, 1 chicken breast + broccoli & sauce |
7.2 g | 48.9 g | 32.8 g | 531 kcal |
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