Keto Friendly Chicken & Asparagus Recipe

Keto Friendly Chicken & Asparagus Recipe

chicken & asparagusMy husband recently embarked on a Keto Diet which means I either have to make him something keto friendly or find keto friendly recipes that the whole family will enjoy. Keto friendly meals aren’t really that hard to come up with, basically you just have to limit or replace the carbs.  So that means pastas are out unless you use edemame spaghetti or other flourless pasta substitutes.  But any way one of our favorites turned out to be this Chicken & Asparagus dish that my husband can eat with a small salad and the rest of the family can eat with pasta or even rice.

My grandkids and even my husband were not big asparagus fans, but after tasting this Chicken & Asparagus dish they decided it was pretty good.  One of the best things about this Chicken & Asparagus dish is that it’s super easy to make, it’s really just a stir fry and can be ready in about a half and hour!

Chicken & Asparagus – A Keto Friendly Dish!

2 Servings

Ingredients

4 Pieces Boneless/Skinless Chicken Thighs cut into chunks

7-8 Stalks Asparagus cut into thirds

2 Tbs. Olive Oil

1 Tbs. Minced Garlic

1 Tsp. Lemon Pepper

1 Tsp. Rosemary

1/2 Tsp. Thyme

1/2 Tsp. Sea Salt

1/2 Tsp. Ground Black Pepper

1 Tsp. Parsley

1/2 Cup Chicken Stock

Directions

Combine dry seasonings in a small bowl (not the garlic)

Heat Olive Oil in a wok or deep frying pan

Saute Garlic until it starts to turn brown

Add chicken and seasoning mixture

Cook until chicken is done

Remove chicken from pan and set aside

Add asparagus to pan and cover with chicken stock

Cook until asparagus is tender

Return chicken to pan and toss with asparagus

Turn heat up and cook until liquid is mostly gone – keep stirring so it won’t burn

Serve hot.

Keto Friendly Chicken & Asparagus Recipe
Print Recipe
Servings
2 People
Servings
2 People
Keto Friendly Chicken & Asparagus Recipe
Print Recipe
Servings
2 People
Servings
2 People
Ingredients
Servings: People
Instructions
  1. Combine dry seasonings in a small bowl (not the garlic)
  2. Heat Olive Oil in a wok or deep frying pan
  3. Saute Garlic until it starts to turn brown
  4. Add chicken and seasoning mixture
  5. Cook until chicken is done
  6. Remove chicken from pan and set aside
  7. Add asparagus to pan and cover with chicken stock
  8. Cook until asparagus is tender
  9. Return chicken to pan and toss with asparagus
  10. Turn heat up and cook until liquid is mostly gone Serve hot
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Chicken Milanese with Lemon Butter Sauce

Chicken Milanese with Lemon Butter Sauce

Chicken Milanese with Lemon Butter Sauce, wow!  Sounds fancy doesn’t it?  Sounds like something you’d order in a fancy Italian restaurant.  It brings to mind the city of Milan, one of the world’s most fashionable city.

The name doesn’t lie, Chicken Milanese simply means Chicken made Milan style.  It is one of the signature dishes of Milan; in Italian it’s called “Pollo alla Milanese”.  Are you impressed yet? Traditionally it was made with veal, Cotoletta alla Milanese, but chicken has become a popular alternative.

Well let me tell you the first time I ever had Pollo alla Milanese was in a chic little restaurant in Cernobbio, a town on Lake Como about 40 kilometers away from Milan.  And yes I ordered it because I thought with such a grand name it must be something different.  Imagine my surprise when the waiter set a fried chicken cutlet in front of me and it didn’t even have any gravy!

Yup that’s what Pollo alla Milanese is, a battered and fried chicken cutlet.  If we were talking Southern cooking it would be called chicken fried chicken and chicken fried steak if veal were used instead of chicken.

But because it’s an Italian style cutlet it’s not smothered in gravy and served with mashed potatoes and corn, like the perfect Southern comfort food.  Instead it’s usually served with a bed of crisp fresh greens like an arugula salad.  Instead of gravy they usually squeeze a slice of lemon over the cutlet or top it with a light lemony butter sauce.  As far as I can determine that’s the only difference between chicken fried chicken and Chicken Milanese.

Well whatever you call it it’s still delicious!  A bit fussy to make (you have to cut, pound, dredge, dip, bread, and fry) but so worth the time and trouble.  I make it at home and serve it both ways, Milanese and fried cutlet with gravy, depending on what I’m hungry for.  Either way my family loves them!

Here’s the recipe for Chicken Milanese with Lemon Butter Sauce!

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Ingredients:

4 Pieces Boneless, Skinless Chicken Breasts – sliced horizontally to make 8 thin slices

2 Cups Flour

3 Eggs beaten

2 Cups Panko or breadcrumbs – I prefer Panko which can be found at Asian Markets, but bread crumbs work fine

1 Tbs Garlic Powder

2 Tbs Italian Seasoning

1/4 Cup freshly grated Parmesan Cheese

Oil for frying

For the Sauce:

4 Tbs Butter

1 Tsp Minced Garlic

1/2 Cup Heavy Whipping Cream

1/2 Cup Chicken Stock

1/2 Cup White Wine

1 Tsp Italian Seasoning

2 Tbs Lemon Juice

Salt & Pepper to taste

Procedure:

Place chicken breasts between 2 sheets of plastic wrap – you will have to do this with 2-4 pieces at a time

Using a kitchen mallet pound breasts to 1/4″ thickness

Pounding chicken breasts between plastic wrap keeps chicken juices from splattering all over the kitchen counters.

Set aside while you get the other ingredients ready.

Mix flour and garlic powder together and place in a shallow dish or bowl

Beat eggs in another shallow dish or bowl

Mix Panko with grated cheese and Italian seasoning in another shallow dish or bowl

Line bowls up in order (flour, egg, Panko) next to the stove.  This makes the frying process so much easier and neater.

Heat oil in a large frying pan.  Oil will be hot enough if it sizzles when you drop a piece of panko in it.

Dredge a slice of chicken in flour making sure both sides are completely covered

Dip both sides of chicken in egg

Dip both sides of chicken in Panko mixture

Place in frying pan and fry both sides about 3 minutes per side or until golden brown

Drain on paper towel

Serve with Roasted Potatoes and Lemon Butter Sauce

 

Sauce:

Melt 1 Tbl Butter in saucepan

Saute garlic in butter until it starts to brown

Stir in cream, stock, and wine until well combined

Bring mixture to a boil then reduce heat

Whisk in remaining butter 1 tbs at a time

Stir in seasoning and lemon juice

Season with salt and pepper to taste

Serve over Chicken Milanese

 


Chicken Milanese with Lemon Butter Sauce
Print Recipe
Chicken Milanese with Lemon Butter Sauce
Print Recipe
Ingredients
Chicken
Sauce
Servings:
Instructions
Chicken
  1. Place chicken breasts between 2 sheets of plastic wrap - you will have to do this with 2-4 pieces at a time Using a kitchen mallet pound breasts to 1/4" thickness Pounding chicken breasts between plastic wrap keeps chicken juices from splattering all over the kitchen counters. Set aside while you get the other ingredients ready.
  2. Mix flour and garlic powder together and place in a shallow dish or bowl Beat eggs in another shallow dish or bowl Mix Panko with grated cheese and Italian seasoning in another shallow dish or bowl Line bowls up in order (flour, egg, Panko) next to the stove.  This makes the frying process so much easier and neater.
  3. place in a shallow dish or bowl Beat eggs in another shallow dish or bowl Mix Panko with grated cheese and Italian seasoning in another shallow dish or bowl Line bowls up in order (flour, egg, Panko) next to the stove.  This makes the frying process so much easier and neater. Heat oil in a large frying pan.  Oil will be hot enough if it sizzles when you drop a piece of panko in it. Dredge a slice of chicken in flour making sure both sides are completely covered Dip both sides of chicken in egg Dip both sides of chicken in Panko mixture
  4. Place in frying pan and fry both sides about 3 minutes per side or until golden brown Drain on paper towel Serve with Roasted Potatoes and Lemon Butter Sauce
Sauce
  1. Melt 1 Tbl Butter in saucepan Saute garlic in butter until it starts to brown Stir in cream, stock, and wine until well combined Bring mixture to a boil then reduce heat Whisk in remaining butter 1 tbs at a time Stir in seasoning and lemon juice Season with salt and pepper to taste Serve over Chicken Milanese
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