Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli

Enjoy this healthy Keto meal at the dinner table with your family or prep ahead of time as a meal prep recipe! Keto or not, everyone will enjoy these chicken breasts smothered in a spinach and artichoke sauce. Thin-sliced breasts are seasoned and blackened in a pan. Then, the cheesy, creamy, spinach and artichoke sauce is thickened in your pan before scooping it over the chicken breasts to heat all the flavors together. Served on the side is an equally appetizing dish of buttery broccoli florets. The broccoli is coated in a tarragon and dijon mustard dressing before roasted to a crispy golden brown in your oven. Tossing the broccoli in butter at the very end of cooking is what will make even the kids ask for more! Read further to learn how to save time in your kitchen and prep this recipe.

Meal Prepping And Time-Saving

Thankfully, you can easily bake your side dish in the oven while you cook the main course over your stovetop This saves you some time when cooking the recipe all in one go. However, you can also make this meal in larger batches for meal prepping. For the chicken, cook multiple chicken breasts in advance. Then, save them in your refrigerator for when you want to make this smothered chicken recipe as a fresh dinner. Otherwise, you can also make the sauce in advance and easily microwave it with the chicken in your meal prep container at work or for a non-nonsense dinner at home. The broccoli side dish is just as easy to cook in larger batches and keep refrigerated for the week. You can reference the original Carb Manager Tarragon Mustard Broccoli recipe for an easier understanding of how to adjust your ingredients for the number of servings you want to make.

My Sauce Is Separating

Cream or cheese-based sauces are a lifesaver on the Keto diet. They’re an easy way to add fats to any meal and all make everything more appetizing! Thick sauces, like the one featured in this recipe, can separate easily if you don’t know a few basics. When making any sauce with dairy products, you have to cook it at a low temperature. High temperatures separate sauces, which is why you may see that happen when you reheat your meal in a microwave. For most sauces, simply whisk them back together after they’ve separated in the microwave. Also, when cooking your sauce, any cheese that is incorporated needs to melt fully before you add in any additional ingredients. It’s especially important to make sure any cream cheese used is fully melted in your sauce before adding liquids, or else you’ll have lumps of cream cheese.

Jessica L.

Net Carbs

8.4 g
Fiber

5.9 g
Total Carbs

14.3 g
Protein

11.9 g
Fats

50.4 g

549 cals

Quantity

Serving Size

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Frozen Broccoli Florets by Trader Joe's

12 ounce
Salt

¼ teaspoon
Black Pepper

⅛ teaspoon
Dijon Mustard

½ tablespoon
Olive Oil

1-½ tablespoon
Spices Tarragon Dried

1 tsp, leaves
Unsalted Butter

1 tablespoon
Chicken Breast Boneless Skinless Raw

8 oz
Seasoned Salt

⅛ teaspoon
Lemon Pepper Seasoning

⅛ teaspoon
Black Pepper

⅛ teaspoon
Italian Seasoning

½ teaspoon
Olive Oil

1-½ tablespoon
Unsalted Butter

1 tablespoon
Spinach

2 ounce
Artichoke Hearts Or Globe, Canned In Oil Mixture

1-¾ ounce
Garlic

1 teaspoon
Salt

¼ teaspoon
Black Pepper

⅛ teaspoon
Onion Powder

⅛ teaspoon
Cream Cheese

2 ounce
Cream Heavy Whipping

4 tbsp
Parmesan Cheese

1 tablespoon, grated

Step 1

Start by making the broccoli first. Preheat an oven to 400 degrees. Take THAWED broccoli florets and chop any extra-large ones into manageable pieces. Toss the broccoli florets with salt and pepper in a large mixing bowl. On the side, whisk together the dijon mustard, olive oil, and dried tarragon in a small dish.
Step 2

Pour the Dijon mixture over the broccoli and fold it all together with a spoon. Once all the broccoli is coated in the mustard, oil, and spices, arrange the broccoli across either a seasoned sheet tray or one lined with parchment paper. Spread the broccoli out so the pieces aren’t touching each other.
Step 3

Bake the tray for 25 minutes. After 25 minutes, toss the broccoli on the tray. Cut the butter into cubes and arrange them over the broccoli florets. Bake for an additional 10 minutes or until you have beautiful, golden brown broccoli. Toss the broccoli once more so it’s all coated in the butter before serving.
Step 4

While the broccoli is in the oven, you can make the smothered chicken. Season 4-oz, thin-sliced chicken breasts with the seasoned salt, lemon pepper, black pepper, and Italian seasoning. Heat the olive oil on high heat in a non-stick pan and place in the seasoned chicken. Cook the chicken for 3-4 minutes per side, adjusting the heat to avoid burning. When the chicken is done, transfer the chicken aside to rest.
Step 5

Keep the pan on the stove and reduce the heat to low. Melt the butter in the pan. Once melted, stir in the spinach, chopped artichoke hearts, garlic, salt, pepper, and onion powder. Stir and cook over low heat until the spinach is very cooked down and the artichokes have tenderized in the butter.
Step 6

With the heat still on low, melt the cream cheese into the pan. Once fully melted, stir in the cream. The spinach and artichoke sauce should thicken and bubble quickly over the heat. Then, nestle the chicken breasts into the center of the pan. Spoon some sauce over the top and sprinkle the parmesan cheese over the pan. Cook over low heat until the sauce finished reducing and the chicken has heated through. Serve with your freshly roasted tarragon mustard broccoli.