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Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli Recipe

Gluten Free
Lunch
Main Dishes
Quick Easy
★★★★☆
4.5/5
(1633 reviews)
By Zylo Nutritionist Team
Low Carb Spinach and Artichoke Smothered Chicken w Tarragon Mustard Broccoli
Zylo Recipes

Description

Imagine tender chicken breasts, each pan-seared to a beautiful, slightly blackened finish, offering a delightful contrast of textures. The chicken, seasoned simply yet effectively, provides a savory base for the star of the show: a rich and decadent spinach and artichoke sauce. This isn't just any sauce; it's a velvety blend of creaminess and cheesiness, studded with earthy spinach and tangy artichoke hearts.

As it simmers, the sauce thickens to a luxurious consistency, clinging beautifully to the chicken, ensuring every bite is an explosion of flavor. The gentle heat melds the flavors, creating a harmonious combination that is both comforting and elegant. The artichoke provides a slight tang that cuts through the richness of the cheese and cream, while the spinach adds a subtle earthiness and a pop of color.

Complementing the chicken is a side of vibrant green broccoli florets, roasted to crispy perfection. Each floret is tossed in a fragrant mixture of melted butter, tarragon, and Dijon mustard, creating a symphony of flavors that awaken the palate. The tarragon lends a hint of anise, while the Dijon mustard adds a subtle tang and a welcome depth.

Roasting brings out the natural sweetness of the broccoli, while the butter ensures a golden-brown crispness that is simply irresistible. A final toss in butter after roasting elevates the broccoli to another level of deliciousness, making it a side dish that even vegetable skeptics will adore. This recipe is perfect for a family dinner or for meal prepping.

The chicken and sauce can be made ahead of time and reheated, making it an ideal option for busy weeknights. The broccoli can also be roasted in advance and reheated, though it is best enjoyed fresh from the oven. When reheating the sauce, be sure to do so gently over low heat to prevent separation.

A quick whisk will bring it back together if needed. The key to a smooth, creamy sauce is to melt any cheese completely before adding liquids, ensuring a lump-free finish. Enjoy the delightful combination of flavors and textures in this satisfying and wholesome meal.

Preparation Time

Prep Time
5 min
Cook Time
35 min
Total Time
40 min

Nutrition Information

Per 1 chicken breast w broccoli serving
C
Calories
550 Kcal
C
Carbs
12 g
Fi
Fiber
5 g
Sugar
5 g
P
Protein
55 g
C
Fats
35 g
Saturated Fats 15 g
Unsaturated Fats 18 g
Cholestrol 150 mg
Sodium 600 mg
Potassium 800 mg
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Ingredients

    1.
    Frozen Broccoli Florets by Trader Joe's
    Frozen Broccoli Florets by Trader Joe's
    12 ounce
    2.
    Salt
    Salt
    ¼ teaspoon
    3.
    Black Pepper
    Black Pepper
    ⅛ teaspoon
    4.
    Dijon Mustard
    Dijon Mustard
    ½ tablespoon
    5.
    Olive Oil
    Olive Oil
    1-½ tablespoon
    6.
    Spices Tarragon Dried
    Spices Tarragon Dried
    1 tsp, leaves
    7.
    Unsalted Butter
    Unsalted Butter
    1 tablespoon
    8.
    Chicken Breast Boneless Skinless Raw
    Chicken Breast Boneless Skinless Raw
    8 oz
    9.
    Seasoned Salt
    Seasoned Salt
    ⅛ teaspoon
    10.
    Lemon Pepper Seasoning
    Lemon Pepper Seasoning
    ⅛ teaspoon
    11.
    Black Pepper
    Black Pepper
    ⅛ teaspoon
    12.
    Italian Seasoning
    Italian Seasoning
    ½ teaspoon
    13.
    Olive Oil
    Olive Oil
    1-½ tablespoon
    14.
    Unsalted Butter
    Unsalted Butter
    1 tablespoon
    15.
    Spinach
    Spinach
    2 ounce
    16.
    Artichoke Hearts Or Globe, Canned In Oil Mixture
    Artichoke Hearts Or Globe, Canned In Oil Mixture
    1-¾ ounce
    17.
    Garlic
    Garlic
    1 teaspoon
    18.
    Salt
    Salt
    ¼ teaspoon
    19.
    Black Pepper
    Black Pepper
    ⅛ teaspoon
    20.
    Onion Powder
    Onion Powder
    ⅛ teaspoon
    21.
    Cream Cheese
    Cream Cheese
    2 ounce
    22.
    Cream Heavy Whipping
    Cream Heavy Whipping
    4 tbsp
    23.
    Parmesan Cheese
    Parmesan Cheese
    1 tablespoon, grated

Instructions

    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.
    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 quote t touching each other.
    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 quote s all coated in the butter before serving.
    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.
    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.
    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.