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Prep Time10 minutes
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Cook Time15 minutes
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Serving1
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Serv Size1 plate
Summary
Tender chicken breast fillets are pan-seared and served on a bed of garlicky spinach, topped with creamy avocado, a savoury anchovy and flaxseed crumb, and finished with a squeeze of lemon. This dish is high in protein, low in carbs, and delivers a punch of umami and healthy fats.
Keto Meal Description and Nutrition Highlights
This modern take on Chicken Florentine swaps the classic creamy sauce for a lighter, fresher approach. Egg whites keep the crumb light and crisp, while milled flaxseed and anchovy add fibre, omega-3s, and a salty, savoury depth. Creamy avocado and a drizzle of extra virgin olive oil boost the monounsaturated fat content, and the whole dish is naturally low in saturated fat and carbs. It’s a satisfying, elegant meal that’s as good for your heart as it is for your taste buds.
Ingredients
Ingredient |
Quantity |
Cals |
Total Carbs (g) |
Dietary Fibre (g) |
Net Carbs (g) |
Sugars (g) |
Fat (g) |
Sat (g) |
Poly (g) |
Mono (g) |
Trans (g) |
Protein (g) |
|
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
Chicken breast (skinless) |
150 |
g |
165 |
0.0 |
0.0 |
0.0 |
0.0 |
3.6 |
1.0 |
0.7 |
1.2 |
0.0 |
31.0 |
Egg whites |
2 |
34 |
0.7 |
0.0 |
0.7 |
0.7 |
0.1 |
0.0 |
0.0 |
0.0 |
0.0 |
7.2 |
|
Avocado (diced) |
50 |
g |
80 |
2.5 |
2.0 |
0.5 |
0.1 |
7.4 |
0.9 |
1.0 |
5.2 |
0.0 |
1.0 |
Spinach (fresh) |
50 |
g |
12 |
1.8 |
0.8 |
1.0 |
0.1 |
0.2 |
0.0 |
0.0 |
0.0 |
0.0 |
1.5 |
Anchovy fillets (in olive oil, drained) |
10 |
g |
15 |
0.0 |
0.0 |
0.0 |
0.0 |
0.7 |
0.1 |
0.2 |
0.4 |
0.0 |
2.1 |
Milled flaxseed |
10 |
g |
53 |
0.3 |
0.3 |
0.0 |
0.0 |
4.2 |
0.1 |
2.8 |
0.8 |
0.0 |
1.8 |
Garlic (crushed) |
1 |
clove |
4 |
1.0 |
0.1 |
0.9 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.2 |
Extra virgin olive oil |
10 |
ml |
80 |
0.0 |
0.0 |
0.0 |
0.0 |
9.0 |
1.2 |
1.0 |
6.8 |
0.0 |
0.0 |
Lemon juice (fresh) |
1 |
tsp |
1 |
0.3 |
0.0 |
0.3 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
0.0 |
Total (per serving) |
444 |
6.6 |
3.2 |
3.4 |
0.9 |
25.2 |
3.3 |
5.7 |
14.4 |
0.0 |
44.8 |
Nutrition Facts
Serving size: 1 plate
Servings per container: 1
Amount per serving |
Value |
% Daily Value* |
|---|---|---|
Calories |
444 |
22% |
Fat |
25.2g |
36% |
– Sat |
3.3g |
16% |
– Poly |
5.7g |
— |
– Mono |
14.4g |
— |
– Trans |
0.0g |
— |
Cholesterol |
0mg |
0% |
Sodium |
650mg |
27% |
Total Carbs |
6.6g |
2% |
– Dietary Fibre |
3.2g |
13% |
– Net Carbs |
3.4g |
— |
– Total Sugars |
0.9g |
— |
Protein |
44.8g |
90% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Directions
Preheat your oven to 200°C (180°C fan) / 400°F.
Pat the chicken breast dry and season lightly with salt and pepper. Heat half the olive oil in a non-stick pan over medium-high heat. Sear the chicken for 2–3 minutes per side until golden, then transfer to a baking tray and finish in the oven for 8–10 minutes, or until cooked through.
Meanwhile, in a small bowl, whisk the egg whites until frothy. Stir in the milled flaxseed and finely chopped anchovy fillets to make a thick, savoury crumb.
Heat the remaining olive oil in a pan. Add the garlic and spinach, sautéing until just wilted. Season with a pinch of salt and pepper.
When the chicken is cooked, slice it and arrange on top of the spinach. Spoon the anchovy-flax crumb over the chicken and return to the oven for 2–3 minutes to set the crumb.
Top with diced avocado and a squeeze of fresh lemon juice. Serve immediately.
Daz
Owner and creator of Keto.Land, Mid-life-crisis weight loss advocate, living proof that you can't out train a poor diet.
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