main modern gluten-freelow-carbketo
Chicken breast and roasted broccoli
Pan-seared chicken breast with broccoli roasted hard enough to brown at the edges. Monday's dinner, cooked heavy so Tuesday's lunch is already done.
Prep10 min
Cook25 min
Rest5 min
Oven200°C
Servings2
From Christoph's own keto week meal plan and recipe book, week of July 13, 2026
Ingredients
Written for a 30 × 40 cm baking sheet
Units
Servings
- 2 chicken breasts, about 180 g each rounded
- 500 g broccoli, 1 to 2 heads rounded
- 30 ml olive oil rounded
- 15 g butter rounded
- to taste fine salt rounded
- to taste black pepper rounded
Dietary labels are a guide, not a guarantee. If you have an allergy, read the ingredients yourself.
Method
- Heat the oven to 200°C. Cut the broccoli into florets, toss with olive oil and salt on a tray.
- Roast the broccoli 20 to 25 minutes until the edges are brown and crisp.
- Meanwhile, pat the chicken dry and season both sides with salt and pepper.
- Heat a pan on medium-high with a little oil and butter. Add the chicken.
- Cook 5 to 6 minutes without moving it, until golden. Flip once and cook another 5 to 6 minutes.
- Check it is done: cut the thickest part, the juices should run clear with no pink. That is 74°C at the centre if you are using a thermometer.
- Rest 5 minutes before slicing so it stays juicy.
Notes
- Steffi tip. Do not keep flipping, one flip only. If the breasts are thick, lower the heat and give them 2 to 3 minutes more. Cook one or two extra for Tuesday’s salad.
- The extra breasts are the point of Monday. Slice them thin once they are cool and they become Tuesday’s midday salad with feta and olives, no cooking required.
- Spread the broccoli out. Crowded florets steam and go grey, and the browned edges are the best part of the plate.
- Chicken breast only in this house, so there is no thigh option here. Breast punishes overcooking, which is why the resting step is written down rather than assumed.
Good with
From Christoph Mayer