French · dinner
Chicken Thighs in Creamy Mustard Sauce
Video by HK’s Keto & Low Carb Recipes on YouTube · Open on YouTube
- Keto (4.3 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Skin-on thighs in a butter, cream and mustard sauce: about 50 g protein and roughly 4 g net carbs a serve, with most of the energy from fat and no added sugar.
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Ingredients 14
Method
Tap a time to watch that step in the video.
- Season the chicken thighs on both sides with the salt, pepper and smoked paprika. 0:28
- Heat a heavy pan over medium-high heat, add the olive oil and lay the thighs in skin side down. Leave them 4–5 minutes until the skin is crisp and releases, flip, cook 1–2 minutes more and lift them out (they finish cooking later). 0:54
- Melt the butter in the same pan, add the onion and garlic and cook gently until soft and translucent. 2:41
- Deglaze with the vinegar and chicken stock, scraping up the browned bits, then stir in both mustards. 3:15
- Return the thighs skin side up, cover and simmer on low for about 8 minutes, until cooked through. Lift the chicken onto plates. 3:55
- Stir the cream and parsley into the pan, bring to a bubble and spoon the sauce over the chicken. 4:22
Tip. Leg pieces work the same way. Serve with steamed greens or cauliflower mash to keep it keto. Keeps 2 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 2
Where the energy comes from one serve
- Net carbs 2%
- Protein 29%
- Fat 69%
Fits keto: 4.3 g net carbs a serve, with 69% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High90%
50 µg a serve, mostly from chicken thighs (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High43%
0.7 mg a serve, mostly from chicken thighs (86%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High40%
4.4 mg a serve, mostly from chicken thighs (95%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K High37%
44 µg a serve, mostly from fresh parsley (74%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin A High30%
268 µg a serve, mostly from heavy cream (38%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 High29%
0.7 µg a serve, mostly from chicken thighs (91%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Omega-3 High23%
0.4 g a serve, mostly from chicken thighs (57%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Iron Source16%
2.9 mg a serve, mostly from chicken thighs (79%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin E Source15%
2.2 mg a serve, mostly from olive oil (44%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source13%
590 mg a serve, mostly from chicken thighs (79%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source13%
56 mg a serve, mostly from chicken thighs (79%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
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Vitamin C6%
5.6 mg a serve, mostly from fresh parsley (48%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate6%
23 µg a serve, mostly from chicken thighs (64%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Calcium5%
69 mg a serve, mostly from chicken thighs (37%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D3%
0.7 µg a serve, mostly from chicken thighs (62%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by HK’s Keto & Low Carb Recipes; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.