“This sesame chicken broccolini dish is a lovely, light meal that is bursting with flavour! The best part is the crispy shallots I scatter over at the end as they offer little textured bursts of sweetness. This dish can be served warm or at room temperature. – Monya
Fats of Life® is a keto and low carb recipe blog that I love to run as a hobby in my spare time. I am also the author of the best-selling Keto Kitchen Series of cookbooks. This includes my debut best-seller Keto Kitchen (2020). The fun and exciting Lazy Keto Kitchen (2021). And, the clever and inspiring Budget Keto Kitchen (2022). My 4th cookbook, Quick Keto Kitchen (2023) is as fantastic as the first three, and packed with spectacular, easy creations!
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More on Sesame Chicken, Broccolini and Crispy Shallots…
Chicken, broccolini, and shallots can be excellent components of a ketogenic diet. These foods offer various health benefits, especially when consumed as part of a well-balanced keto meal plan.
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Chicken is a rich source of high-quality protein, which is essential for muscle maintenance, repair, and overall bodily functions. IChicken provides B vitamins, including niacin (B3) and B6, which are crucial for metabolism and energy production. The protein content in chicken can also help you feel full and satisfied, reducing the likelihood of overeating.
Broccolini is a low-carb, fibrous vegetable that provides dietary fibre. It is rich in vitamins C and K, as well as folate and other essential minerals like potassium. These nutrients support various bodily functions, including immune health and bone density. Furthermore, broccolini contains antioxidants like sulforaphane, which may have protective effects against certain diseases.
Shallots are relatively low in carbohydrates, making them suitable for a keto diet. They can enhance the taste of keto dishes without adding many carbs or sugar. Additionally, shallots contain phytonutrients like quercetin, which has antioxidant properties and may offer health benefits, including anti-inflammatory effects.
It is important to note that to maintain ketosis, it’s essential to track carbohydrate intake and ensure it aligns with your daily macro goals. Consulting with a healthcare professional is advised before making dietary changes. Scroll to see the full macros and allergens for this Sesame Chicken Broccolini and Crispy Shallot Salad dish. Further down, you will also see all the Poultry recipes on Fats of Life®.
Sesame Chicken, Broccolini and Crispy Shallots
Per serving
Ingredients
- 4 chicken breasts, skinless and deboned
- 2 tsp ground ginger
- 1 tsp garlic granules / garlic powder
- 400 g (14.1 oz) broccolini / tender stem broccoli, trimmed of leaves and gnarly ends*
- 4 TB olive oil, for the shallots
- 1 TB olive oil, for the dressing
- 2 Echalions shallots, peeled and very thinly sliced
- 2 TB toasted sesame oil
- 1 TB rice wine vinegar
- 2 tsp sesame seeds
- salt, salt flakes and freshly ground black pepper
Instructions
- Preheat the oven to 200°C (fan-assisted). This is 220°C for conventional ovens (or 425°F / gas mark 7). Line a large baking tray with parchment paper.
- Season all sides of the chicken breasts with the ground ginger, garlic granules, salt, and pepper. Using clean hands, rub the seasoning in well (then wash your hands well after handling raw chicken).
- Place the chicken breasts on the tray and bake for 20-22 minutes. The timings will depend on their size and thickness. See my TIPS further down for more info on this. Once done, set aside to rest for 5 minutes before slicing.
- While the chicken cooks, heat three tablespoons olive oil in a medium non-stick pan over medium high heat. Add the shallots and cook, stirring continuously until they crisp up and caramelise. This won’t take long, approx. 3-3.5 minutes. You want them to turn golden and sweeten, without darkening and turning bitter. Remove using a slotted spoon or spider strainer and transfer onto a plate lined with kitchen paper to drain off excess oil. This step will ensure the shallots remain crispy.
- Meanwhile, bring a large pan of salted water to the boil and add the broccolini, cooking for no longer than 4 minutes. Drain in a colander and season with salt and pepper. Set aside to stay warm.
- Arrange the broccolini on a salad platter and serve with the rested, sliced chicken. Whisk together the sesame oil, additional tablespoon olive oil, and rice wine vinegar and pour this over the whole lot. Finish with a scattering of sesame seeds and top with the crispy shallots. Season with salt flakes and pepper, if needed.
- *WEIGHTS SHOWN are prior to trimming
USEFUL TIPS:
- I find that 20-22 minutes is perfect for chicken breasts (in a fan oven preheated to 200°C). Remember, their internal temperature will continue to rise even after being removed from the heat. You do not want them to dry out, but you do not want them under-cooked either: it’s a delicate balance. My advice would be to stick to my timings and temperatures, then leave to rest for 5 minutes. If it’s still pink in the centre when you trial-slice a thick-piece, return them to the oven for 2-3 more minutes.
- This is quite a light meal, so feel free to tear over pieces of fresh mozzarella to add a little more fat and sustenance.
My name is Monya Kilian Palmer. If you loved this recipe, please follow and tag me @mkilianpalmer on Instagram so we can all see your lovely creations!
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The links above will take you to Amazon UK. For USA and other countries, see the global Amazon links here: Keto Kitchen ; Lazy Keto Kitchen ; Budget Keto Kitchen ; Quick Keto Kitchen.
Nutritional Information per serving
Calories 430Kcal / 1799kJ
Fat 24g
Carbohydrates 5.1g
Protein 50g
Allergens
Sesame
Sulphites
See all the Poultry recipes on Fats of Life:
Disclaimer: The nutritional analysis, macro and allergen breakdown of the recipes on this site have been manually and carefully calculated using the cloud-based software NUTRITICS®. NUTRITICS® is fully approved by the relevant Trading Standards organizations and is EU and FDA-compliant. The macro calculations are provided as a courtesy to you based on the author's weighing of ingredients when creating the dishes. If Erythritol (a sugar polyol) has been used in any of the recipes, it has already been manually excluded from the final carbohydrate count. The author is a chef - not a medical professional - and this website has been designed to provide you with recipe ideas to suit the low carb lifestyle you have discussed with your GP.
1 Comment
Drop me a line if you have any questions or comments about this recipe. I will do my best to reply as soon as possible! Monya xxx