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
- 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.
- 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.
- 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.
- 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.
- 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
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/
Use your browser’s print command to send this page to a printer or save it as a PDF.