This Blackened Chicken and Brussels Sprouts Skillet is the perfect one-pan dinner! This keto recipe is ready in under 30 minutes and is under 7 net carbs!
Free Keto Meal Plan: KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
Ingredients
Blackened Chicken Seasoning
- 1 tablespoon brown sugar monk fruit (or brown sugar if not keto)
- 1 tablespoon paprika
- 1 teaspoon EACH chili powder and Italian seasoning
- 1/2 teaspoon EACH onion powder, garlic powder, garlic salt, pepper
Remaining Ingredients
- 2 tablespoons olive oil, divided
- 1 pound chicken breast, cut into bite-size pieces
- 1 pound Brussels sprouts, cut in half
- 1/3 cup chicken broth
- 1 tablespoon garlic, minced
- 1 tablespoon brown sugar monk fruit (or brown sugar if not keto)
- 2 teaspoons hot sauce
- 2 tablespoons butter
Free Keto Meal Plan: KETO DIET PLAN FOR BEGINNERS STEP BY STEP GUIDE
Instructions
- Combine the blackening spices in a small bowl and set aside. Toss the chicken in the spices, but reserve 1 teaspoon of the spice mixture for the Brussels Sprouts.
- Heat a large skillet to medium heat, and add 1 tablespoon of olive oil and the seasoned chicken. Make sure the chicken is in one layer and allow it to cook without moving around for at least 3 minutes. Using a tong, flip the chicken and cook an additional 3-4 minutes until cooked through and golden brown. Remove the chicken from the skillet and set aside.
- Add the remaining olive oil to the skillet and place the sliced Brussels cut side down. Sprinkle with the remaining seasoning. Cook the sprouts 5-6 minutes stirring occasionally, until crispy on the outside and tender on the inside. Remove the sprouts from the skillet.
- Reduce the heat to low and add the chicken broth, scraping up all the brown bits at the bottom of the skillet. Stir in the garlic, monk fruit, and hot sauce. Allow the sauce to simmer until reduced by half. Add the butter and when melted, add the cooked chicken and sprouts to the skillet.
- Toss the chicken and sprouts in the sauce and cook an additional 3-4 minutes until heated through.
Nutrition Information:
YIELD: 4 SERVING SIZE: 1/4 of skillet (about 1 1/4 cup)
Amount Per Serving: CALORIES: 209TOTAL FAT: 9.5gCHOLESTEROL: 98mgSODIUM: 516mgCARBOHYDRATES: 12.9gNET CARBOHYDRATES: 7.6gFIBER: 5.3gSUGAR: 3.2gPROTEIN: 30g
