Skip to main content

Keto Mustard Baked Chicken w/ Lemon-Roasted Broccoli

Keto Mustard Baked Chicken with Lemon-Roasted Broccoli



Here it is y'all! May's recipe of the month

Tender chicken breasts marinated in a blend of Dijon mustard and white wine vinegar, then roasted with broccoli and topped with fresh rosemary.

The flavors will surely satisfy your taste buds! Squeeze a bit of lemon juice and sliced almonds (optional) to the finished product then dig in to this keto-friendly, high protein meal.


Keto Mustard Baked Chicken with Lemon-Roasted Broccoli

Serves 4

Ingredients:

2 tbsp Dijon mustard

4 drops stevia extract

1 ½ tbsp white wine vinegar

1 ½ lbs chicken breast

½ cup olive oil

2 ½ tsp fresh rosemary

4 cups broccoli

½ lemon

½ cup sliced almonds

Instructions:

  • Preheat oven to 425° F (218° C). Bring a pot of water to boil over high heat. Line a baking dish with foil.
  • Whisk together mustard, stevia extract and white wine vinegar in a small bowl.
  • Rub chicken breast with 2 tbsp olive oil, chopped fresh rosemary, and salt and pepper to taste.
  • Place chicken breast on baking dish and pour mustard sauce over. Bake 20 to 25 minutes, until no longer pink in the middle.
  • Meanwhile, chop broccoli and add to the boiling water 1 minute. Drain and transfer to a bowl.
  • Zest lemon; add 2 tsp zest and the remaining 6 tbsp olive oil to the bowl, tossing well. Spread evenly on a tray and add to oven, below the chicken breast, 10 to 12 minutes.
  • Remove broccoli and chicken breast from oven and sprinkle with sliced almonds, plus salt and pepper to taste. 

Serve immediately.😋😋

Nutritional information

Calories 534

Carbs 11g

Sugar 3g

Fat 39g

Sodium 661mg

Fiber 5g

Net carbs 6g

Added sugar 0g

Saturated fat 6g

Protein 44g


Enjoy this easy to make dish!


Labels:

Comments

Post a Comment

Popular posts from this blog

Glossary of Equity & Inclusion Terms

Knowledge is Power: When We're Informed We're Better People 🤓 Hey Y'all!  Before you scoff and roll your eyes.. Hear me out. During orientation at my new workplace, I was given a glossary of terms to become familiar with. Having not worked anywhere that gave a damn about diversity, equity, or inclusion, let alone spent time during the new employee onboarding process to convey it, I was impressed.  The organization's vision is to be known within the community as a force that's committed to DEI. Yeah, this stuff matters, especially since the majority of the staff and clients are POC, those living with mental health issues or disabilities, veterans, seniors, or a combination of the above. This glossary is a tool to increase your awareness (if you're not familiar with these terms) and to provide common language for us to use in conversations.  〰〰〰〰 Ableism  - The all-encompassing system of discrimination and exclusion of people who live with developmental, medical,...
10 comments
Read more

Part 2: CPI De-Escalation Tips

Hey Y'all, I've been focusing a lot on aggressive and violent behavior, as well as exploring strategies to navigate mental health crises, should you find yourself locked in one. These types of situations can emerge quite unexpectedly, and there aren't official protocols or a magic formula for preventing these high-stress events from happening. There are, however, constructive, positive and humane ways to respond and handle these behaviors. These de-escalation tips from CPI are about support not suppression and about seeing each other with the compassion that each of us want to be seen with. 10 Ways to De-escalate High Stress Situations - Be Empathic and Nonjudgemental- Don't judge or be dismissive of the feelings of the person or people in distress. Remember that their feelings are real, whether or not you think they're justified or not. Respect those feelings, keeping in mind that whatever the person is going through could be the most important event in their life ...
2 comments
Read more

Book Review: We'll Soon Be Home Again

Six Stories of Children Who Watched Europe Descend Into Tyranny Sweden's Most Internationally Renowned Graphic Novel Hey Y'all, In an attempt to switch up from my usual content I'll start doing book reviews once a month. For May, I'm reviewing the graphic novel by Jessica Bab Bonde and Peter Bergting titled  We'll Soon Be Home Again.  It's a haunting but necessary read that shares six real stories of children who survived the Holocaust, each one raw and painful. The illustrations are honest and stark; the storytelling straightforward, which somehow makes it hit even harder. As we watch anti-Blackness, anti-migrant, and all forms of hate rise in today’s America, especially against anyone who isn’t cis, white, or Christian, this book feels urgent. For me it served as a history lesson and a warning... I'm going to be honest, this isn’t an easy read, but it shouldn’t be. Their stories are a moving cry for compassion, as each one is stripped of their possessions ...
Post a Comment
Read more