Whole 30 Keto Poached Chicken with Lemon Sauce

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.

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0 days, 0 hours, 20 minutes

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.
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.
In a small bowl, whisk the olive oil with the lemon juice and salt to taste. Stir through the chopped parsley.
To serve, slice the chicken against the grain.
Serve with the broccolini and the lemon sauce. East immediately or store in the fridge for up to 3 days.

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

Whole 30 Keto Poached Chicken with Lemon Sauce Follow us 136.0k

Whole 30 Keto Poached Chicken with Lemon Sauce

Nutritional values (per serving, 1 chicken breast + broccoli & sauce)

Ingredients (makes 2 servings)

Instructions

Ingredient nutritional breakdown (per serving, 1 chicken breast + broccoli & sauce)

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