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Slow Carb Asian Chicken and Broccoli – a Low Carb Dinner

Slow Carb Asian Chicken and Broccoli – a Low Carb Dinner

Chicken is a standard, inexpensive protein for many diets, but it is often bland. These slow carb Asian chicken thighs, marinated in a robust sauce pairs nicely with roasted broccoli for a perfect, easy low carb dinner.

Low carb Asian chick thighs with side of broccoli
Low carb Asian chick thighs with side of broccoli
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Chicken and Low Carb does not Need to be Boring

While there are many, many diets out there that “work”, in terms of losing weight, there are not that many that work over the long term as a viable lifestyle change.  The key is to choose the healthiest diet that you can find that will fit your individual lifestyle long term.  “Know thyself” is the key.

When I decided it was time to get serious about losing weight, I did a deep dive into the diet literature. I had that “aha moment” when I started reading Tim Ferris’ 4-Hour Body (aka Slow Carb Diet), as it resonated with me as a diet I could sustain over the long term.

A few of the key elements of the slow carb diet that appealed to me included:

  • An emphasis on protein and veggies. I love meat, fish, eggs and veggies, so that was a good start.
  • The one glass of red wine a day was important to me. That’s my one treat at the end of a busy day.
  • The idea of scheduling any treats or celebration food by practicing delayed gratification made sense for a long term lifestyle change that I could live with.

The point is, this diet was a fit for me.  Paleo may be yours, but I would just encourage you to be realistic about who you are and how you intend to live the next 10-20 or so years.

I did have two problems with the Slow Carb Diet:

1) The weight comes off slowly.  My husband was on Atkins and he shed pounds like a banchee, but mine was a slow 1 lb. (or 1/2 lb.) a week.  HOWEVER, it did come off and it stayed off for over 6 year now and I don’t see it coming back.

2) If you don’t cook, or if you aren’t interested in cooking creatively, it can get pretty boring.  There aren’t a lot of slow carb snacks or grab & go foods, so you pretty much need to do some cooking.  Eating the same thing over and over can work for many people at breakfast and lunch, but I found you really have to change up your dinners or you will die of boredom.

Most recipes on this website are either designed to be slow carb or can be readily adapted to slow carb (i.e., Thai food without the rice, avocado-smothered burgers without the buns, etc.).  Most recipes are also designed to be simple without needing hard-to-find ingredients. This slow carb Asian chicken and broccoli fits that bill to a T.

Slow Carb Asian Chicken and Broccoli

Low carb Asian chick thighs with side of broccoli
Asian flavors shine in this low carb chicken and broccoli meal that's sure to please any diner
5 from 1 vote
Prep Time 15 mins
Cook Time 30 mins
Servings 5
Calories 706
Author dorothy stainbrook

Equipment

Ingredients

  • For the chicken thighs
  • 1/3 cup rice vinegar
  • 1/4 cup tamari or low sodium soy sauce
  • 2-3 Tbsp honey
  • 1 1/2 Tbsp chile paste I used sambal oelek
  • 10 garlic cloves minced
  • 3 tsp sesame seeds
  • 3 tsp grapeseed oil
  • 10 bone-in chicken thighs
  • 1/2 tsp salt
  • For the roasted broccoli
  • 2 heads of broccoli or 4 cups frozen florets
  • 1/3 cup olive oil plus 2 tbsp divided
  • 1.5 tsp kosher salt
  • .5 tsp freshly ground pepper
  • 1 lemon juiced and zested
  • freshly shaved parmesan cheese optional
  • fresh herbs of your choice optional

Instructions
 

Instructions for the Chicken Thighs

  • Whisk together the vinegar, soy sauce, honey, chile paste, and garlic.
  • Over medium-high heat, quickly saute sesame seeds in a large skillet with 3 tsp. oil until seeds have browned (1-2 min).  Whisk into vinegar mixture.
  • Pour vinegar & oil mixture into a large zip-lock bag and add the chicken to the bag.  Mush the bag around until all chicken pieces are covered.  Seal bag and marinated chicken in refrigerator for about an hour.
  • Preheat the oven to 425°.  Remove chicken from the bag and pour the reserved marinade into a saucepan.  Bring the marinade to a boil over medium heat, stirring, until it is a little syrupy (about 1 min boil).  Place the chicken on a rack atop a roasting pan and baste chicken pieces with 1/3 of the marinade.  Sprinkle with salt.
  • Bake for 10 minutes and then pull out oven rack and baste chicken with more marinade. Use any marinade in bottom of roasting pan as a baste also.  Bake an additional 10 minutes.  Baste with remaining marinade and bake another 10 – 15 minutes.  Test chicken for doneness by poking with a fork and seeing that the juice is clear with no blood.  Let stand for 5 minutes before serving.

Instructions for the Roasted Broccoli

  • Cut broccoli into florets and make sure they are as dry as possible.  If you are using frozen broccoli, thaw it first and then dry it with paper towels.  You want it to get crispy and brown.
  • Place the broccoli in a single layer on a cookie sheet and toss with olive oil and salt and pepper.
  • Roast in oven at 425° for about 25 minutes until the florets are starting to brown.  I put them in the bottom rack of the oven after the first 10 minute interval of the chicken cooking and the chicken and broccoli finished at the same time.
  • As the chicken is resting, take the broccoli out of the oven and zest a lemon over the florets.  Cut the lemon in half and squeeze the juice over the florets and add another 1-2 Tbsp olive oil.
  • Toss and serve.  Add some shaved parmesan and fresh herbs of your choice, if desired.

Notes

If you are making the roasted broccoli as a side dish, put it in the lower part of the oven after the chicken has baked the first 10 minutes, the chicken should be on the upper rack and this will allow both the broccoli and chicken to be ready to serve at the same time (always nice when that happens).

Nutrition

Calories: 706kcalCarbohydrates: 12gProtein: 41gFat: 55gSaturated Fat: 12gCholesterol: 221mgSodium: 1780mgPotassium: 790mgFiber: 3gSugar: 2gVitamin A: 630IUVitamin C: 79mgCalcium: 83mgIron: 3mg
Did you make this recipe?If you tried this recipe, please give it a 5-star rating! To do this, just click on the stars above. And don’t forget to tag me at @dorothy_stainbrook_heathglen, if you share a picture on Instagram! You can also tag me at #heathglen!

Online Coaching

Although I am not currently taking clients for diet & health coaching, I have been a coach for many years with the online service called coach.me. It is a great platform for all kinds of coaching – anything from specific diets, writing a blog, getting up early, or getting rid of that pesky procrastination.  Explore the site through the link below. There are some wonderful coaches and the testimonials will tell you what you need to know.  You can always contact me to get referrals also.  Click here to get to my profile and then explore others from there.

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Recipe Rating




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Sunday 25th of October 2020

Hi Dorothy, We ended up making your recipe without the honey and it was still DELICIOUS! It's become a staple for our dinners.

dorothy stainbrook

Sunday 25th of October 2020

Good to know...thanks for letting me know. I haven’t made this for a while, might have to make it again now that I remember the flavors!

Linda

Sunday 30th of August 2020

I didn't think honey was permitted on the slow carb diet. Is it ok to use it in a marinade like in this recipe?

dorothy stainbrook

Sunday 30th of August 2020

Hi Linda, To be 100% compliant with slow carb you are correct in that honey is not allowed until cheat day. Here’s my take on it from a personal level. I lost my original 30 pounds through a very strict slow carb regime 8 years ago. Since that time I have done keto religiously and then moderate low carb. I have never gained back the weight. My feeling is that the type of food you eat on all 3 of these diets is important, but the calories and the ability to maintain the lifestyle is almost as important. I have found through coaching that understanding nutrition and applying it to your body chemistry in a way that establishes long term habits is the most effective weight loss/maintenance regime. I therefore note that Ferriss often says to test things on your own body. 2 Tbsp of honey will not hurt your cause as much as hating the food you eat and quitting. Long answer to a complicated question. The best thing to do is track your food on something like myfitnesspal and see where you fall in terms of calories and carbs. This will allow you to really understand the variables that make a difference on your body.

Annie Riley

Saturday 25th of January 2014

Looking forward to trying this recipe and the Vietnamese Beef Pho, too. We have loved all of them. Thank you for sharing them.

dorothy stainbrook

Saturday 25th of January 2014

My pleasure Annie. And thank you for trying them out and the kind words!

Tesla Stainbrook

Friday 17th of January 2014

Ok good to know, thanks!

Tesla Stainbrook

Friday 17th of January 2014

Is pesto sauce on the diet?

dorothy stainbrook

Friday 17th of January 2014

As long as you make it with basil, oil & pine nuts and don't include cheese. If you include cheese it's still pretty healthy but not SCD. Thanks for the comment!

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