Keto Chicken Breast with Vegetable Ragout Recipe

Chicken breasts: Boneless and skinless, these are the main protein source for the dish.

Olive oil: Used for searing the chicken and cooking the vegetables, it adds a rich flavor.

Zucchini: Diced and cooked until tender, it adds a mild, slightly sweet flavor.

Bell peppers: Diced and cooked with the zucchini, they add a crunchy texture and vibrant color.

Tomatoes: Diced and cooked with the other vegetables, they add a juicy, tangy element.

Garlic powder: Used to season the chicken, it adds a savory depth of flavor.

Onion powder: Another seasoning for the chicken, it enhances the overall taste.

Salt: Essential for seasoning and bringing out the flavors of the dish.

Black pepper: Adds a touch of heat and enhances the other seasonings.

When searing the chicken breasts, make sure the skillet is hot enough before adding the olive oil. This ensures a nice golden brown crust, which locks in the juices and enhances the flavor. Additionally, when cooking the vegetables for the ragout, avoid overcrowding the skillet to ensure even cooking and to prevent steaming instead of sautéing.

• boneless, skinless chicken breasts - Substitute with boneless, skinless turkey breasts: Turkey breasts are lean and have a similar texture and flavor profile, making them a good low-carb alternative.

• olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a neutral flavor, making it suitable for cooking and maintaining the keto-friendly nature of the dish.

• zucchini - Substitute with yellow squash: Yellow squash has a similar texture and mild flavor, making it an excellent low-carb vegetable substitute.

• bell peppers - Substitute with poblano peppers: Poblano peppers are low in carbs and add a slightly smoky flavor, enhancing the dish while keeping it keto-friendly.

• diced tomatoes - Substitute with diced cherry tomatoes: Cherry tomatoes are lower in carbs and have a sweeter flavor, which can add a fresh taste to the ragout.

• garlic powder - Substitute with fresh minced garlic: Fresh garlic provides a more robust flavor and is a natural ingredient, enhancing the overall taste of the dish.

• onion powder - Substitute with finely chopped shallots: Shallots have a milder and slightly sweeter flavor compared to onions, adding depth to the dish without overpowering it.

• salt - Substitute with sea salt: Sea salt has a more complex flavor and contains trace minerals, making it a healthier option.

• black pepper - Substitute with white pepper: White pepper has a milder flavor and can add a subtle heat without altering the dish's appearance.

• Allow the chicken breasts and vegetable ragout to cool completely before storing. This helps prevent condensation, which can make the food soggy.

• Use airtight containers to store the chicken and vegetables separately. This keeps the textures and flavors distinct and fresh.

• For refrigeration:

  • Place the cooled chicken breasts in an airtight container. They can be stored in the fridge for up to 4 days.
  • Store the vegetable ragout in a separate airtight container. It will stay fresh in the fridge for up to 3 days.

• For freezing:

  • Wrap each chicken breast individually in plastic wrap or aluminum foil. This prevents freezer burn and makes it easy to thaw only what you need.
  • Place the wrapped chicken breasts in a freezer-safe bag or container. Label with the date for easy tracking. They can be frozen for up to 3 months.
  • Transfer the vegetable ragout to a freezer-safe container or bag. Leave some space at the top as the vegetables will expand when frozen. Label with the date. The ragout can be frozen for up to 2 months.

• Reheating:

  • Thaw the chicken breasts and vegetable ragout in the fridge overnight for best results.
  • To reheat the chicken, preheat your oven to 350°F (175°C). Place the chicken breasts on a baking sheet and cover with foil. Heat for about 15-20 minutes or until warmed through.
  • Reheat the vegetable ragout in a skillet over medium heat, stirring occasionally, until heated through. Alternatively, you can microwave it in a microwave-safe dish, covered, for 2-3 minutes, stirring halfway through.

• For a quick meal prep:

  • Slice the chicken breasts before storing. This makes it easier to portion out and reheat.
  • Combine the chicken and vegetable ragout in meal prep containers for a grab-and-go option.

• Oven Method: Preheat your oven to 350°F (175°C). Place the chicken breasts and vegetable ragout in an oven-safe dish. Cover with aluminum foil to retain moisture. Heat for about 15-20 minutes or until the chicken is warmed through and the vegetables are hot.

• Stovetop Method: Heat a skillet over medium heat and add a small amount of olive oil. Place the chicken breasts in the skillet and cover with a lid. Heat for about 5-7 minutes, flipping halfway through. Add the vegetable ragout to the skillet for the last 2-3 minutes to warm it up.

• Microwave Method: Place the chicken breasts and vegetable ragout in a microwave-safe dish. Cover with a microwave-safe lid or plastic wrap, leaving a small vent for steam to escape. Heat on medium power for 2-3 minutes, then check the temperature. Continue heating in 1-minute intervals until everything is hot.

• Sous Vide Method: If you have a sous vide machine, set it to 140°F (60°C). Place the chicken breasts and vegetable ragout in a vacuum-sealed bag or a resealable bag with the air removed. Submerge in the water bath for about 30 minutes or until heated through.

• Air Fryer Method: Preheat your air fryer to 350°F (175°C). Place the chicken breasts in the air fryer basket and heat for 5-7 minutes. Add the vegetable ragout in a separate air fryer-safe dish for the last 3-4 minutes to warm it up.

• Oven: Used to bake the chicken breasts until they are cooked through.

• Skillet: Used to sear the chicken breasts and cook the vegetable ragout.

• Baking dish: Used to transfer the seared chicken breasts into the oven.

• Tongs: Useful for flipping the chicken breasts while searing them in the skillet.

• Measuring spoons: Used to measure out the olive oil, garlic powder, onion powder, salt, and black pepper.

• Cutting board: Used to dice the zucchini, bell peppers, and tomatoes.

• Chef's knife: Essential for dicing the vegetables.

• Spatula: Used to stir the vegetables while cooking them in the skillet.

• Meat thermometer: Helpful to ensure the chicken breasts are cooked through to the proper internal temperature.

• Mixing bowl: Optional, but can be used to mix the seasonings before applying them to the chicken breasts.

Pre-chop vegetables: Dice zucchini, bell peppers, and tomatoes in advance and store them in the fridge.

Season in bulk: Mix garlic powder, onion powder, salt, and black pepper together and store in a jar for quick seasoning.

Use one skillet: Cook the chicken breasts and vegetable ragout in the same skillet to save on cleanup time.

Batch cook: Make extra portions of chicken breasts and vegetable ragout to have ready-to-eat meals for the week.