Introduction
Eating healthy while following a keto diet can sometimes feel restrictive, especially when it comes to enjoying flavorful dishes. However, with this Low Carb Asian Chicken recipe, you can indulge your taste buds while sticking to your dietary goals. This recipe combines tender chicken thighs with a savory marinade that brings out the authentic flavors of Asian cuisine, all while keeping the carb count low.
Incorporating fresh vegetables not only enhances the flavor but also adds a colorful presentation. This dish is perfect for family dinners or meal prep for the week ahead. The best part? It’s easy to make and requires minimal ingredients, making it an ideal choice for busy weeknights.
Recipe Details
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 4
Ingredients
- 1 pound boneless, skinless chicken thighs
- 3 tablespoons soy sauce (or tamari for gluten-free)
- 2 tablespoons sesame oil
- 1 tablespoon rice vinegar
- 2 cloves garlic, minced
- 1 inch ginger, grated
- 1 bell pepper, sliced
- 1 cup broccoli florets
- 1 tablespoon sesame seeds
- 2 green onions, chopped
- Salt and pepper to taste
Instructions
- In a mixing bowl, whisk together the soy sauce, sesame oil, rice vinegar, minced garlic, and grated ginger. This will be your marinade.
- Add the chicken thighs to the bowl, ensuring each piece is well coated. Let it marinate for at least 15 minutes, or up to 2 hours for deeper flavor.
- While the chicken is marinating, prepare your vegetables. Slice the bell pepper and cut the broccoli into florets.
- Heat a large skillet or wok over medium-high heat. Once hot, add the marinated chicken thighs to the pan, cooking for about 6-8 minutes on each side, or until golden brown and cooked through.
- Remove the chicken from the pan and set aside. In the same skillet, add the sliced bell pepper and broccoli florets, stir-frying for 3-4 minutes until they are tender yet crisp.
- Return the chicken to the skillet, mixing it with the vegetables. Cook together for another 2-3 minutes, allowing the flavors to meld.
- Sprinkle sesame seeds and chopped green onions over the chicken and vegetables before serving. Enjoy your low carb Asian chicken!
Nutritional Information
When following a keto diet, it’s essential to keep track of your macronutrients. This Low Carb Asian Chicken recipe is not only delicious but also fits perfectly within your dietary restrictions. Here’s the approximate nutritional breakdown per serving:
- Calories: 350
- Protein: 28g
- Fat: 24g
- Carbohydrates: 8g
- Fiber: 2g
- Sugar: 2g
This recipe is rich in protein and healthy fats while keeping carbohydrates to a minimum, making it an excellent choice for those on a keto or low carb diet.
Tips for Perfect Low Carb Asian Chicken
To elevate your dish, consider these tips:
1. **Marinate Longer**: For maximum flavor, let the chicken marinate for up to two hours. This allows the flavors to penetrate the meat more deeply.
2. **Use Fresh Ingredients**: Fresh garlic and ginger provide a vibrant flavor that dried spices cannot match. Always opt for fresh when possible.
3. **Customize Your Veggies**: Feel free to add or substitute your favorite low carb vegetables. Zucchini, snap peas, and bok choy work wonderfully in this recipe.
4. **Adjust Spice Levels**: If you enjoy a little heat, add a dash of red pepper flakes or sliced jalapenos when cooking the vegetables.
Serving Suggestions
This Low Carb Asian Chicken can be served in several ways. Here are a few ideas:
– **Over Cauliflower Rice**: For a complete meal, serve the chicken and vegetables over cauliflower rice. This keeps the dish low carb while adding texture.
– **In Lettuce Wraps**: For a fun twist, use butter lettuce leaves to create wraps filled with chicken and veggies. This makes for a great appetizer or lunch option.
– **With Zoodles**: Spiralized zucchini noodles are another fantastic low carb alternative to traditional pasta. Toss them lightly in the pan before serving with the chicken.
Storage and Reheating
If you have leftovers, store them in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm the chicken and vegetables in a skillet over medium heat until heated through.
For meal prep, you can also freeze portions of this dish. When ready to eat, thaw overnight in the fridge and reheat as described above.
Frequently Asked Questions
1. Can I use chicken breast instead of thighs?
Yes, you can substitute chicken breasts, but keep in mind that thighs are juicier and provide more flavor. Adjust cooking time accordingly, as chicken breasts may cook faster.
2. Is this recipe gluten-free?
Yes, by using tamari instead of soy sauce, you can easily make this recipe gluten-free. Always check labels to ensure other ingredients are also gluten-free.
3. Can I make this dish ahead of time?
Absolutely! This dish is great for meal prep. Just store the cooked chicken and vegetables in an airtight container and reheat when ready to serve.
4. What can I use instead of soy sauce for a soy-free version?
Coconut aminos is a fantastic soy sauce alternative that is both soy-free and lower in sodium. It works well in this recipe without compromising flavor.
Conclusion
This Low Carb Asian Chicken recipe is not only quick and easy to prepare but is also packed with flavor and nutrition, making it a perfect fit for your keto diet. With its satisfying taste and versatility, it’s sure to become a staple in your meal rotation. So gather your ingredients, and get ready to enjoy a delightful dish that proves eating low carb doesn’t mean sacrificing flavor!
