Here is a quick dinner recipe – Keto pan seared chicken breast with Garlic Sautéed Kale. Just a handful of ingredients and one pan is all you need to make a quick keto meal that comes in at just about 2 net carbs per serving.
Kale is one of my favorite keto-friendly veggies. It’s a little more hardy than most of the other leafy green choices like spinach or romaine. Kale can also take a fair amount of coking heat without breaking down too much.
The flavor and heartiness of the kale is boosted by sautéing it in ghee and tossing it with some minced garlic and onion powder. I have also found that you can give this dish a boost by adding some chili flakes.
The Keto Pan Seared Chicken recipe can be used as a base for lots of different recipes. You can toss it in a quick gravy, cream sauce, or even marinara. Add some noodles and it’s a completely different dish.
I also like to use this chicken in my keto Chicken Fried Rice recipe too. This is just one way to use it as a basic ingredient. The possibilities are endless with chicken. I like to call it the universal protein, since it can be used almost anywhere.
Keto Pan Seared Chicken Breast with Garlic Sautéed Kale
Ingredients
- 1 1/2 lb Chicken Breast can sub chicken thighs for more fat
- 12 oz Rainbow Kale
- 1 tsp Pink Salt
- 1 tsp Black Pepper
- 1 tsp Onion Powder
- 1 tsp Minced Garlic
- 2 tbsp Ghee
- 1/4 cup Green Onion
Instructions
- Melt ghee in a large sauté pan on medium-high heat
- Cut Chicken breast into 1″ pieces and add to hot skillet. Allow to sear on one side for 2-3 minutes, then turn each piece and sear the other side.
- Once Chicken has seared on both sides, add minced garlic and green onion and sauté for 1 minute until the garlic blooms.
- Add the kale and toss until coated in fat, then add the salt, pepper, and onion powder. Cook for 1-2 minutes, or until the kale is cooked to desired tenderness.
