Saucy citrus garlic chicken breasts, microwaved and easy! (recipe)
| Saucy citrus garlic chicken breasts, microwaved and easy! (recipe) | |
|---|---|
| Name | Saucy citrus garlic chicken breasts, microwaved & easy! |
| Ingredients | Boneless skinless chicken breasts • Lime • Juice of • Olive oil • Minced garlic cloves • Salt • Pepper • Cornstarch • Cold water • Capers • Butter |
| Cooktime (in hours) | 0.25 |
| Totaltime (in hours) | 0.25 |
| Keto friendliness | Keto friendly |
| Calories | 372.3 |
| Fat | 27.2 |
| Protein | 27.6 |
| Carbohydrate | 4.4 |
| Fiber | 0.2 |
| Net carbohydrates | 4.2 |
| Sugar | 0.6 |
| Saturated fat | 7.7 |
| Cholesterol (mg) | 88.8 |
| Sodium | 175 |
| Servings | 3 |
| Reviewaggregate | |
Editor-In-Chief: Prab R Tumpati, MD
Obesity, Sleep & Internal medicine
Founder, WikiMD Wellnesspedia &
W8MD medical weight loss NYC and sleep center NYC
Saucy citrus garlic chicken breasts, microwaved and easy! (recipe) is a keto friendly food item with net carbohydrates of about 4-5 per serving.
Recipe instructions
- Place frozen chicken breasts in a ziplock baggie (or whatever brand you prefer).
- Juice your lemon and lime. . .you should have 1/4 cup of juice.
- Whisk the juice, oil and garlic and pour mixture into the baggie over top the chicken. Seal and place in fridge to marinate for approximately 24-30 hours (so if you want them for dinner Friday, start marinating them Thursday morning).
- 1 hour prior to cooking, remove chicken from the fridge and let it come to room temperature.
- Remove chicken from marinade, season both sides with salt and pepper, and place in a baking dish. Discard your marinade.
- Cover the dish lightly with wax paper. Cook in microwave on power level 7 for 10-12 minutes, turning the chicken over half way through cooking. I recommend checking the chicken for doneness after 10 minutes so as not to overcook, then just do 1 extra minute at a time from there. When you poke with a fork, the juices should run clear.
- When chicken is cooked, remove it from the drippings and place on a plate (tent it with aluminum foil to keep it warm).
- Pour the drippings into a small sauce pan, add butter and place on med-high heat.
- Mix the cornstarch and water; add it to the sauce pan and bring to a boil, then turn down and simmer 2 minutes or until desired thickness (remember it will thicken a bit upon standing and cooling).
- Add Capers to sauce.
- Serve chicken with a small amount of sauce poured over top and a side of rice and some asparagus spears for a wonderful meal.
- NOTE: The time of cooking is based on 3 medium to large boneless, skinless chicken breasts, so if yours are smaller, you will need to marinate less and cook a minute or two less
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Food tags
Chicken, Poultry, Meat, Very Low Carbs, High Protein, Microwave, Beginner Cook, Easy
- For further details on KetoMeter, read the Free Keto Diet E-book and explore the Keto Meter Guide.
- Keto friendly foods list with over 15000 foods in color coded tables!
Time:
Prep Time in Hours and Mins:36H15M
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Contributors: Prab R. Tumpati, MD
