Keto Chicken Breast in Goat Cheese, Mustard and Tarragon Sauce with Roasted Cauliflower and Asparagus

Name: Keto Chicken Breast in Goat Cheese, Mustard and Tarragon Sauce with Roasted Cauliflower and Asparagus
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4
Cuisine: Fusión europea
Ingredients: 24 oz skinless chicken breast; 1.1 lb cauliflower; 10.5 oz asparagus; 4.2 oz soft goat cheese; 1/2 cup heavy cream; 3/4 cup chicken broth; 1 tbsp Dijon mustard; 2 tbsp fresh tarragon; 3 cloves garlic; 1.4 oz shallot; 2 tbsp butter; 3 tbsp olive oil; 1 tsp lemon zest; 1 tbsp lemon juice; 1 tsp salt; 1/2 tsp black pepper; 1 tsp sweet paprika

An original keto recipe featuring golden seared chicken breast finished in a silky goat cheese, mustard, and tarragon sauce, served with roasted cauliflower and sautéed asparagus. Flavorful, elegant, and low in carbohydrates.

15 minPrep

30 minCook

45 minTotal

4Servings

Gluten-FreeLow CarbHigh ProteinDiabetic-Friendly

Important notice: This recipe is not medical advice. Consult your healthcare professional.

Ingredients

Adjust servings

680 g skinless chicken breast (cut en 4 porciones delgadas)
500 g cauliflower (en floretes small)
300 g asparagus (without the parte fibrosa)
120 g soft goat cheese (desmenuzado)
120 ml heavy cream
180 ml chicken broth
15 g Dijon mustard
8 g fresh tarragon (chopped)
9 g garlic (chopped)
40 g shallot (finely chopped)
30 g butter
45 ml olive oil (divided)
2 g lemon zest
15 ml lemon juice
6 g salt (or to taste)
2 g black pepper (or to taste)
2 g sweet paprika

Nutrition facts

per serving

498 kcal

Calories

42 g

Protein

9 g

Carbs

32 g

Fat

3 g

Fiber

6 g

Net carbs

Approximate nutritional information. Estimated from the recipe’s ingredients and amounts, using standard reference nutrition values. It may vary with brands, sizes and cooking method. For guidance only; not a substitute for medical or dietary advice.

Allergens

DairyMustard

Instructions

1
Preheat the oven to 220 °C / 425 °F. On a sheet pan, toss the cauliflower with 1 1/2 tablespoons olive oil, half of the salt, the sweet paprika, and a pinch of black pepper. Spread in a single layer.
2
Roast the cauliflower for 22 to 25 minutes at 220 °C / 425 °F, turning halfway through, until tender and deeply browned on the edges.
3
Meanwhile, pat the chicken breasts dry with paper towels and season them with the remaining salt and black pepper.
4
Heat a large skillet over medium-high heat with 1 tablespoon olive oil. Sear the chicken for 4 to 5 minutes per side, until well browned and it reaches an internal temperature of 74 °C / 165 °F. Transfer to a plate and keep covered.
5
In the same skillet, reduce to medium heat and add the butter. Add the shallot and cook for 2 minutes. Stir in the garlic and cook for 30 seconds, making sure it does not burn.
6
Pour in the chicken broth and scrape the bottom of the skillet to release the browned bits. Add the heavy cream, Dijon mustard, goat cheese, and tarragon. Cook over medium-low heat for 3 to 4 minutes until smooth and creamy.
7
Add the lemon zest and lemon juice to the sauce, stir well, and return the chicken to the skillet. Cook for 2 more minutes over low heat so the chicken absorbs the sauce.
8
In another skillet, heat the remaining 1/2 tablespoon olive oil over medium heat. Sauté the asparagus for 4 to 5 minutes until tender but still slightly firm.
9
Serve each portion of chicken with plenty of goat cheese sauce, alongside the roasted cauliflower and sautéed asparagus.

Chef tips

For a smoother sauce, let the goat cheese come to room temperature before adding it. If the cauliflower is very wet, dry it well so it browns better in the oven.

Substitutions

You can replace the tarragon with chives or fresh parsley. If you do not have shallot, use a small amount of white onion. Goat cheese can be replaced with cream cheese, though the flavor will be milder.

What I used to make it

Generic kitchen tools that work for this recipe. You don’t need to buy anything to make it.

Illustrative image
Cosori Pro LE 5 Qt Air Fryer
Browning and baking with little oil
- Browns food with very little oil
- Handy for vegetables, chicken and reheating
- Check the basket capacity
View on Amazon
Illustrative image
TempPro TP19H Digital Thermometer
Checking doneness of meat and chicken
- Checks doneness of meat and chicken
- Quick reading
- Clean the probe after each use
View on Amazon
Illustrative image
T-fal Ultimate Hard Anodized 12" Non-Stick Pan
Eggs, omelets and stir-fries
- Eggs and omelets that don’t stick
- Comfortable, sturdy handle
- Use wooden or silicone utensils
View on Amazon