Tuscan Chicken: A Keto-Friendly Dish?

Tuscan chicken is a delicious, indulgent, and family-friendly meal that can be made in under 30 minutes. But is it keto? The answer is yes! This one-skillet dish is low-carb and can be made even more keto-friendly by substituting zucchini noodles or cauliflower rice for the traditional pasta side. The chicken is seasoned with Italian herbs and served in a creamy garlic sauce, with added Parmesan cheese. Sun-dried tomatoes, spinach, and fresh or grape tomatoes are also commonly added to the sauce.

Ingredients for Keto Tuscan Chicken

Keto Tuscan Chicken is a delicious, indulgent, and creamy dish that is also healthy and low carb. It is a one-skillet meal that is easy to make and requires little effort. The ingredients used are basic and simple, yet the dish is full of flavor.

Chicken

The recipe calls for boneless, skinless chicken breasts or thighs. The chicken is seasoned with salt, pepper, paprika, onion powder, and garlic powder. It is then seared or fried in butter or oil until golden brown and cooked through.

Vegetables

The vegetables used in this recipe include red or white onions, garlic, and sun-dried tomatoes. The onions and garlic are sautéed, adding flavor to the dish. Sun-dried tomatoes add a subtle sweetness and tang to the dish. Fresh or grape tomatoes can also be used, sautéed until they begin to "pop."

Dairy

Heavy cream or full-fat coconut milk is used to create a rich and creamy sauce. Parmesan cheese is added for a nutty, umami flavor and to thicken the sauce. Some recipes also include Gouda cheese for extra flavor.

Spices and Seasonings

In addition to the salt, pepper, and paprika used to season the chicken, Italian seasoning or dried Italian herbs such as oregano, thyme, or rosemary can be added to the dish.

Optional Ingredients

Other optional ingredients include baby spinach or Tuscan kale, which is added towards the end of cooking and cooked until wilted. Fresh parsley, red pepper flakes, and fresh basil can be used as garnishes.

Substitutes and Add-Ins

Chicken can be substituted with chicken thighs, pork, salmon, or shrimp. For a dairy-free version, coconut milk can be used instead of heavy cream, and a dairy-free cheese alternative can be used in place of Parmesan cheese.

Keto Tuscan Chicken is a versatile and flavorful dish that can be customized to your taste preferences. It is a quick and easy meal that is perfect for any weeknight dinner.

How to make Keto Tuscan Chicken

Ingredients:

• Chicken breasts or boneless/skinless chicken thighs
• Salt and pepper
• Paprika
• Onion powder
• Olive oil
• Butter
• Red onion
• Garlic
• Dry white wine or chicken broth
• Sun-dried tomatoes
• Heavy cream or coconut milk
• Parmesan cheese
• Spinach

Method:

• Season the chicken generously on both sides with salt and pepper, and sprinkle over paprika and onion powder.
• Heat olive oil in a large skillet over medium-high heat. Sear the chicken on both sides until golden brown, about 4 minutes each side. Remove the chicken from the pan, cover and set aside.
• To the same pan, add butter. Once melted, add the onions and sauté until tender. Add the garlic and sauté until fragrant.
• Deglaze the pan with white wine and chicken broth, and use a spatula to scrape up and mix in any bits stuck to the bottom of the pan.
• Add the sun-dried tomatoes to the pan and cook for 2 minutes.
• Add the heavy cream to the pan, bring to a slow boil, then reduce the heat to low and simmer. Stir in the grated parmesan cheese until melted. Taste, and add more salt and pepper if desired.
• Add the spinach to the sauce and let it cook until wilted and tender.
• Add the chicken back to the pan and spoon the sauce over the top.

Tips:

• For dairy-free Tuscan chicken, substitute heavy cream with full-fat coconut milk and omit the parmesan cheese or use a vegan substitute.
• For extra crispy chicken, use ghee when frying.
• Store leftovers in an airtight container in the refrigerator for 3-4 days.

Dairy-free Keto Tuscan Chicken

Ingredients:

• Avocado oil, coconut oil, or ghee
• Skinless and boneless chicken thighs or breasts (around 1.5 to 2 pounds)
• Salt and black pepper
• Smoked Paprika
• Granulated garlic or garlic powder
• Dry white wine or chicken broth
• Fresh garlic cloves, minced
• Sun-dried tomatoes in olive oil or dry-packed (around 3/4 cup)
• Heavy whipping cream or full-fat canned coconut milk (around 1 cup)
• Dried Italian seasoning
• Optional: Shredded Parmesan cheese (around 1/4 cup)
• Optional garnishes: Fresh parsley, red pepper flakes, or fresh basil

Instructions:

• Start by patting the chicken dry with paper towels and placing them on a plate.
• Combine salt, pepper, paprika, and garlic granules or powder in a small dish and season the chicken liberally on both sides.
• Heat your choice of oil or ghee in a large skillet over medium-high heat.
• Place the chicken in the skillet and cook for about 4-5 minutes on each side, or until golden brown and cooked through.
• Remove the chicken from the pan and set it aside on a plate.
• Deglaze the pan by adding white wine or chicken broth, scraping up any browned bits from the bottom.
• Reduce the heat to medium and add the minced garlic. Sauté for about 30 seconds.
• Mix in the sun-dried tomatoes and Italian seasoning.
• Stir in the heavy cream or coconut milk and let the sauce simmer for about 5 minutes.
• If using Parmesan cheese, add it now and mix until melted.
• Add the fresh spinach and stir until it wilts.
• Return the chicken to the pan and spoon the sauce over the chicken pieces.
• Simmer over medium heat for an additional 5 minutes.
• Taste and adjust seasoning with salt and pepper, if needed.
• Garnish with fresh parsley, basil, or red pepper flakes, if desired.

Tips:

• For a dairy-free version, swap heavy cream with full-fat canned coconut milk and omit the Parmesan cheese or use a vegan substitute.
• When fully cooked, the chicken's internal temperature should reach 165°F.
• For extra crispy chicken, use ghee, which will give it a beautiful golden brown crust.
• Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.

Enjoy your delicious and creamy Dairy-free Keto Tuscan Chicken!

What to serve with Keto Tuscan Chicken

There are plenty of sides that can accompany Keto Tuscan Chicken. Here are some ideas:

• Roasted vegetables, such as asparagus or broccolini
• Zucchini noodles
• Cauliflower rice
• Mashed cauliflower
• Low-carb pasta
• Low-carb cornbread
• Spicy roasted cauliflower
• Cauliflower salad
• Shirataki noodles
• Rice
• Mashed potatoes
• Green beans
• Broccoli
• Eggplant parmesan
• Rainbow vegetable noodles
• Herbed goat cheese cauliflower mash
• Paprika roasted radishes
• Keto broccoli with cheese sauce and bacon
• Sweet and spicy green beans
• Roasted cauliflower steaks with cheese sauce
• Cheesy garlic roasted asparagus

Nutritional value of Keto Tuscan Chicken

Keto Tuscan Chicken is a delicious, indulgent, and creamy dish that is perfect for those following a keto or low-carb diet. The nutritional value of this meal can vary slightly depending on the specific ingredients and quantities used, but here is a breakdown of the key nutrients provided by this tasty dish:

Macronutrients:

• Fat: Keto Tuscan Chicken is a high-fat dish, with fat content coming primarily from olive oil, butter, heavy cream, and cheese. The amount of fat can vary depending on the specific ingredients and quantities used, but it typically contributes to a large proportion of the total calories in the meal.
• Protein: Chicken is an excellent source of lean protein, making Keto Tuscan Chicken a good choice for those looking to increase their protein intake. The dish also includes other protein sources such as cheese and cream, which contribute to the overall protein content.
• Carbohydrates: This meal is designed to be low in carbohydrates, with most of the carbs coming from sun-dried tomatoes, onions, and spinach. The total carb count can vary depending on the specific ingredients and quantities used, but it typically falls within the acceptable range for keto and low-carb diets.

Micronutrients:

Vitamins and Minerals: Keto Tuscan Chicken provides a good amount of vitamins and minerals, including Vitamin A, Vitamin C, Calcium, Iron, and Potassium. The specific amounts of these micronutrients can vary depending on the ingredients and quantities used, but the dish generally offers a good balance of essential vitamins and minerals.

Overall Nutritional Benefits:

Keto Tuscan Chicken is a nutritious and well-balanced meal for those following a keto or low-carb diet. It offers a good combination of healthy fats, protein, and low-carb vegetables. The dish is also rich in flavor and can be easily adapted to suit individual tastes and preferences. Additionally, it is a quick and easy meal to prepare, making it a convenient option for busy weeknights.

Frequently asked questions