American · dinner
Creamy Lemon Chicken Thighs with Spinach
Video by Low Carb Recipes with Jennifer on YouTube · Open on YouTube
- Keto (2.9 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
About 27 g protein and only 3 g net carbs per thigh with sauce, thickened with cheese instead of flour and with no sugar. The spinach stirred through adds plenty of vitamin K.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C (400°F). Season both sides of the chicken thighs with smoked paprika, salt and pepper. 0:40
- Heat the oil in a large ovenproof skillet over medium-high heat. Sear the thighs skin-side down until crisp, then 2–3 minutes on the other side. Lift them out and pour off the excess fat. 1:34
- Lower the heat to medium and melt the butter. Add the garlic, cream cheese and parmesan, scraping up the browned bits, and stir until the cheeses have almost melted. 3:26
- Stir in the chicken broth, lemon juice and thyme and simmer about 5 minutes to thicken slightly, then stir in the spinach. 5:05
- Nestle the chicken back in, skin-side up, and bake about 20–25 minutes until the thickest piece reaches 74°C (165°F). Serve each thigh with spoonfuls of the sauce. 8:07
Tip. Serves 6. No large ovenproof pan? Sear in batches and bake everything in a baking dish. Serve with steamed broccoli or green beans for a full keto plate. Keeps 3 days in the fridge.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 3%
- Protein 30%
- Fat 67%
Fits keto: 2.9 g net carbs a serve, with 67% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin K High105%
126 µg a serve, mostly from frozen chopped spinach (96%). 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.
Selenium High46%
25 µg a serve, mostly from chicken thighs (87%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High31%
275 µg a serve, mostly from frozen chopped spinach (43%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B6 High24%
0.4 mg a serve, mostly from chicken thighs (73%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Zinc High22%
2.4 mg a serve, mostly from chicken thighs (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin B12 Source17%
0.4 µg a serve, mostly from chicken thighs (75%). 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.
Folate Source15%
60 µg a serve, mostly from frozen chopped spinach (80%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-3 Source15%
0.2 g a serve, mostly from chicken thighs (42%). 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 Source13%
2.3 mg a serve, mostly from chicken thighs (48%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source12%
49 mg a serve, mostly from chicken thighs (42%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin C Source12%
10 mg a serve, mostly from frozen chopped spinach (67%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin E Source11%
1.7 mg a serve, mostly from frozen chopped spinach (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source10%
450 mg a serve, mostly from chicken thighs (49%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
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Calcium9%
113 mg a serve, mostly from parmesan (41%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D2%
0.4 µg a serve, mostly from chicken thighs (54%). 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 Low Carb Recipes with Jennifer; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.