Dante Carrillo
Chicken and broccoli is a popular dish that can be adapted to fit a keto diet. The keto version of the dish typically includes sliced chicken breast or chicken thighs, broccoli florets, and a low-carb sauce made with ingredients such as soy sauce, brown sugar substitutes, xanthan gum, and other seasonings. It can be prepared in various ways, such as stir-fries, casseroles, or one-pot meals, and is often served with cauliflower rice or other low-carb vegetables. This dish is a tasty and healthy alternative to traditional Chinese takeout, offering a similar flavor profile with fewer calories and carbohydrates.
Explore related products
What You'll Learn
- Keto Chinese Chicken and Broccoli is a healthy alternative to takeout
- The recipe is low-carb, paleo-friendly, and Whole30-compliant
- It can be made gluten-free by substituting soy sauce with Liquid Aminos
- It is a one-pan meal that can be cooked in under 30 minutes
- The dish has only 4 net carbs per serving
Keto Chinese Chicken and Broccoli is a healthy alternative to takeout
Keto Chinese Chicken and Broccoli: A Healthy Alternative to Takeout
Chinese food is often associated with high-calorie, carb-laden dishes that can be challenging for those following a keto diet. However, with just a few simple tweaks, you can enjoy a delicious and healthy alternative to your favourite takeout – Keto Chinese Chicken and Broccoli. This dish not only satisfies your cravings but also fits seamlessly into your keto lifestyle.
The Benefits of Keto Chinese Chicken and Broccoli
This keto-friendly dish offers all the flavours you love from traditional Chinese takeout, but with a fraction of the carbs. A typical serving of this keto recipe provides only 4 net carbs, compared to the much higher carb count in restaurant versions. By making this dish at home, you can control the ingredients and reduce the overall calorie intake, promoting a healthier diet.
Ingredients and Preparation
The key to this dish is the combination of sliced chicken breast and broccoli florets, stir-fried to perfection. For the sauce, a brown sugar substitute is used instead of regular sugar, and xanthan gum is added to thicken it without increasing the carb count. This sauce is what sets this dish apart, providing a sweet and savoury flavour that perfectly complements the chicken and broccoli.
Customisation and Serving Suggestions
While the dish is delicious on its own, you can customise it to your taste. For a gluten-free option, simply replace the soy sauce with Liquid Aminos. You can also serve it with cauliflower rice or zucchini noodles for a more substantial meal without the extra carbs. Leftovers can be stored in the refrigerator for up to 2 days, although the broccoli may lose some of its crispness upon reheating.
Keto Chinese Chicken and Broccoli is a tasty and nutritious alternative to traditional takeout. With its low carb count and easy customisations, it's a perfect example of how the keto diet doesn't have to be restrictive. So, the next time you're craving Chinese food, instead of reaching for the takeout menu, head to your kitchen and whip up this delicious and healthy dish!
Is Corn Oil Keto-Friendly?
You may want to see also
Explore related products
$8.32 $16.99
The recipe is low-carb, paleo-friendly, and Whole30-compliant
Chinese Chicken and Broccoli is a takeout-style dish that can be made keto-friendly, low-carb, paleo-friendly, and Whole30-compliant. The dish typically consists of sliced chicken breast, broccoli florets, and a savoury sauce.
To make this recipe keto-friendly, a few simple substitutions can be made. Firstly, instead of using a traditional sweetener, a brown sugar substitute can be used to achieve the same sweet flavour without the carbohydrates. This recipe also calls for Liquid Aminos instead of soy sauce, which is a fantastic alternative that can be used in almost any recipe. It is important to note that soy sauce contains gluten, so substituting with Liquid Aminos makes this recipe gluten-free.
The sauce in this recipe is thickened with xanthan gum, which is a crucial step to ensure the desired consistency. Xanthan gum is a powerful thickening agent, and only a small amount is needed to achieve the desired effect. It is important to add the xanthan gum gradually and stir well between additions to avoid over-thickening the sauce.
This keto-friendly Chinese Chicken and Broccoli recipe is a delicious and healthy alternative to traditional takeout. With only 4 net carbs per serving, it is a perfect option for those following a low-carb, paleo, or Whole30 diet. The dish is quick and easy to prepare, making it a convenient and tasty addition to your meal plan.
Blue Cheese Dressing: Keto-Friendly or Not?
You may want to see also
Explore related products
It can be made gluten-free by substituting soy sauce with Liquid Aminos
Chinese Chicken and Broccoli is a popular dish, and it can be made keto-friendly. The keto version of this dish has all the flavors you love, with only 4 net carbs per serving. It is a delicious, healthy alternative to traditional Chinese takeout.
However, it is important to note that this dish is not usually gluten-free due to the presence of soy sauce. But, it can easily be made gluten-free by substituting soy sauce with Liquid Aminos. Liquid Aminos is a fantastic alternative to soy sauce and can be used in almost any recipe. It has become a kitchen essential for those on a keto diet.
When making this dish, it is also important to be cautious when using xanthan gum to thicken the sauce. Xanthan gum can quickly turn a thin sauce into a thick sludge, so it should be added in small increments, with plenty of stirring, until the desired consistency is reached.
The keto Chinese Chicken and Broccoli dish is a great option for those who want to enjoy the flavors of takeout while sticking to a keto diet. It is a healthy, low-carb option that can be made gluten-free with simple substitutions.
Honey and Keto: What You Need to Know
You may want to see also
Explore related products
It is a one-pan meal that can be cooked in under 30 minutes
Chinese Chicken and Broccoli is a keto-friendly dish that can be cooked in under 30 minutes. It is a one-pan meal that can be cooked in a large skillet or wok. Here is a step-by-step guide to making this delicious and healthy dish:
Ingredients:
- Chicken breast
- Broccoli
- Oil
- Garlic
- Ginger
- Soy Sauce or Liquid Aminos
- Brown Sugar or Sugar Substitute
- Xanthan Gum
- Green Onions (optional)
Method:
First, slice the chicken breast into thin, bite-sized strips against the grain. You can also use chicken thighs, but it is best to avoid bone-in chicken as you want small pieces that will cook quickly and evenly soak up the sauce. In a medium mixing bowl, combine the sliced chicken with water, salt, pepper, and cornstarch. You can also add other ingredients like Shaoxing rice wine to the marinade. Set aside and let the chicken marinate for about 15 minutes.
Next, prepare the broccoli. You can use fresh or frozen broccoli florets. Steam the broccoli in the same pan by bringing about 1/3 cup of water to a boil. Add the broccoli, cover, and steam until it is slightly tender, which should take about 45-50 seconds. Transfer the broccoli to a plate and set aside.
Now, it's time to cook the chicken. Add oil to the pan and heat it over medium-high heat. Spread the chicken in a single layer and cook for about 2 minutes or until one side is browned. Then, flip the chicken and cook the other side for another minute or until it is lightly charred and the inside is still slightly pink. Remove the chicken from the pan and set it aside.
Clean the pan, add a little more oil, and heat it over medium heat. Add the garlic and ginger, sautéing until they are lightly browned and fragrant, which should take about 30 seconds. Add the chicken and broccoli back to the pan, tossing everything together for about a minute.
Finally, it's time to add the sauce. You can make a simple sauce by combining soy sauce, brown sugar, and xanthan gum. If you want a thicker sauce, add the xanthan gum slowly and stir well, as a little goes a long way. Pour the sauce into the pan and toss everything together until it is evenly coated.
Serve immediately with rice or cauliflower rice and garnish with green onions if desired. Enjoy your healthy and delicious keto-friendly Chinese Chicken and Broccoli!
Golden Beets and Keto: What You Need to Know
You may want to see also
Explore related products
The dish has only 4 net carbs per serving
Keto Chinese Chicken and Broccoli is a delicious, healthy, and easy-to-make keto chicken recipe. It is a better alternative to takeout as it has only 4 net carbs per serving. The dish is made with sliced chicken breast and broccoli florets tossed in a sweet and savory Chinese sauce. The sauce can be thickened with xanthan gum. This dish is perfect for those on a keto or low-carb diet as it has all the flavors of traditional Chinese takeout with a fraction of the carbs.
The key to keeping the carb count low in this dish is using a brown sugar substitute instead of regular sugar and replacing the soy sauce with Liquid Aminos. This simple swap makes the dish not only keto-friendly but also gluten-free. In addition, the use of xanthan gum to thicken the sauce ensures that the dish has the desired texture without adding extra carbs.
When it comes to the chicken, it is best to use boneless chicken breast cut into small pieces. This allows the chicken to pair well with the broccoli and evenly soak up the sauce. For the broccoli, fresh broccoli florets are ideal, but frozen broccoli can also be used if you're short on time. Just be sure to cook it before adding it to the chicken.
This keto Chinese Chicken and Broccoli dish is a great option for those who want to enjoy the flavors of Chinese takeout while sticking to their keto diet. With only 4 net carbs per serving, it is a satisfying and healthy meal that can be prepared in just 30 minutes. So, if you're craving Chinese food but don't want to compromise your keto lifestyle, this dish is definitely worth trying!
Cauliflower Rice: A Keto Diet Staple?
You may want to see also
Frequently asked questions
Keto Chinese Chicken and Broccoli is a keto-friendly version of the classic Chinese takeout dish. It typically consists of sliced chicken breast, broccoli florets, and a homemade sweet and savory low-carb Chinese sauce. It has only 4 net carbs per serving.
To make Keto Chinese Chicken and Broccoli, heat sesame and olive oils in a skillet over medium-high heat. Add the sliced chicken and cook for 3-5 minutes on each side until cooked through and browned. Remove the chicken from the skillet and keep warm. Add the broccoli florets to the skillet, reduce the heat to medium, and cover to steam until the broccoli is cooked to your liking. Add the chicken back to the skillet with the broccoli and pour the sauce over the top. If you want a thicker sauce, you can add xanthan gum, but be careful as it thickens quickly. Sprinkle with sesame seeds before serving.
While it may be difficult to find Keto-friendly options at Chinese restaurants, you can make keto-friendly choices when ordering Chinese food. Ask for no rice or noodles and extra vegetables if possible. Beef and broccoli is a classic Chinese takeout dish that can be a relatively keto-friendly option, but be aware that the beef is often marinated in a cornstarch slurry that adds carbs. Making keto-friendly Chinese food at home is the best way to ensure it fits your diet.
