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THE PROTEIN ROTATION

Chicken Parmesan Zucchini Skillet

Recipe from The Protein Rotation

Browned chicken thighs and zucchini simmer in a garlic Parmesan cream sauce, then finish with lemon and basil for a focused keto skillet dinner with direct, familiar flavor.

Prep
15 min
Cook
25 min
Total
40 min
Yield
4 servings

Ingredients

  • 1 1/2 lb boneless skinless chicken thighs, cut into 1-inch pieces (680 g)
  • 1 tsp kosher salt, divided (6 g)
  • 1/2 tsp black pepper, divided (1 g)
  • 2 tbsp olive oil (27 g)
  • 3 medium zucchini, halved and sliced into half-moons (600 g)
  • 4 garlic cloves, minced (12 g)
  • 3/4 cup heavy cream (180 g)
  • 1 cup finely grated Parmesan cheese (90 g)
  • 1 tbsp lemon juice (15 g)
  • 2 tbsp chopped basil, plus more for serving (8 g)

Instructions

  1. Prepare ingredients. Pat chicken dry and cut it into 1-inch pieces. Season with half the salt and pepper. Halve zucchini lengthwise, then slice into half-moons. Mince garlic, grate Parmesan, juice the lemon, and chop basil before heating the skillet.
  2. Brown chicken. Heat 1 tablespoon oil in a wide skillet over medium-high heat. Add chicken in a single layer. Cook undisturbed for 3 minutes, turn, and brown the other side for 3 minutes. Transfer chicken and any juices to a bowl.
  3. Cook zucchini. Add remaining oil to the skillet. Add zucchini, remaining salt, and pepper. Cook for 4 minutes without covering, turn, and cook 3 to 4 minutes more, until the cut sides have browned and the zucchini is beginning to soften.
  4. Make sauce. Reduce heat to medium. Add garlic and stir for 30 seconds. Pour in cream, scrape the skillet bottom, and bring it to a gentle bubble. Stir in Parmesan gradually until it melts into a smooth, lightly thickened sauce.
  5. Finish skillet. Return chicken and its juices to the skillet. Turn pieces through the sauce and cook until the chicken reaches 165°F in the center. Remove from heat, stir in lemon juice and basil, and rest 2 minutes before serving.

Notes

  • A wide 12-inch skillet gives the zucchini adequate surface contact. If using a smaller pan, cook the zucchini in two batches, then return it all to the skillet before adding the cream.
  • Chicken breast is a trade-off for thighs: it produces a leaner skillet, but can become dry if it stays in the sauce too long. Use similarly sized pieces and check the center early.
  • The sauce thickens as it stands. Loosen leftovers with a small splash of water while reheating, stirring gently until the Parmesan cream becomes glossy again.

Nutrition Facts

Serving multiplier

Nutrition values scale; ingredient amounts stay as written.

Per serving. Recipe yield: 4 servings.

Calories
545 kcal
Protein
43.3 g
Carbs
10.5 g
Fat
36.8 g
Fiber
1.7 g
Sugar
5.2 g
Sodium
1174 mg

For 2 servings, scaled from the per-serving figures. Recipe yield: 4 servings.

Calories
1090 kcal
Protein
86.6 g
Carbs
21 g
Fat
73.6 g
Fiber
3.4 g
Sugar
10.4 g
Sodium
2348 mg

For 3 servings, scaled from the per-serving figures. Recipe yield: 4 servings.

Calories
1635 kcal
Protein
129.9 g
Carbs
31.5 g
Fat
110.4 g
Fiber
5.1 g
Sugar
15.6 g
Sodium
3522 mg
Each listed gram weight was multiplied by the USDA FoodData Central value per 100 g, summed, and divided by 4 portions. Source: USDA FoodData Central (SR Legacy, April 2018). Values are an estimate and vary with brands, substitutions and portion size.

Source: https://theproteinrotation.com/keto-zucchini-recipes-chicken-parmesan-skillet/

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