Crispy Garlic Butter Chicken Thighs with Roasted Broccoli (Serves 2)

Backstory: As Dr. Kobe Keto, I love turning simple pantry staples into satisfying keto dinners. This dish uses chicken thighs for rich fat and flavor, and broccoli for fiber and micronutrients—fast, comforting, and low-carb.

Ingredients (all keto-friendly; common allergen: dairy)

• 4 bone-in, skin-on chicken thighs (about 1–1.25 lb / 450–560 g)
• 2 tablespoons olive oil (or avocado oil)
• 3 tablespoons unsalted butter
• 4 large garlic cloves, minced (about 2 tablespoons)
• 1 medium head broccoli, cut into florets (about 3–4 cups)
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried thyme (or 1 tsp fresh)
• 1/2 teaspoon onion powder
• 1/2 teaspoon crushed red pepper flakes (optional)
• Kosher salt and freshly ground black pepper, to taste
• 1 tablespoon lemon juice (optional, for brightness)
• 2 tablespoons grated Parmesan cheese (optional, for broccoli finish)
• Fresh parsley, chopped, for garnish

Instructions

1. Preheat oven and prep:

   • Preheat oven to 425°F (220°C).
   • Pat chicken thighs very dry with paper towels. Season both sides generously with salt, pepper, smoked paprika, and onion powder.

2. Sear chicken:

   • Heat 1 tbsp olive oil in a large ovenproof skillet (cast-iron ideal) over medium-high heat until shimmering.
   • Place chicken thighs skin-side down and sear without moving for 6–8 minutes until skin is deep golden brown and releases easily. Flip and sear the other side 2 minutes. Remove chicken to a plate.

3. Prepare garlic butter and broccoli:

   • Reduce heat to medium. Add remaining 1 tbsp oil and 2 tbsp butter to the skillet. When butter foams, add minced garlic and thyme; sauté 30–45 seconds until fragrant (don’t burn).
   • Add broccoli florets, season with salt, pepper, and red pepper flakes if using. Toss to coat in garlic butter and let cook 2–3 minutes to start browning.

4. Roast everything:

   • Nestle seared chicken thighs on top of the broccoli, skin-side up. Dot remaining 1 tbsp butter over chicken.
   • Transfer skillet to the preheated oven and roast 15–20 minutes, until chicken reaches internal temperature 165°F (74°C) and broccoli is tender-crisp with charred edges. If broccoli needs extra color, broil 1–2 minutes—watch closely.

5. Finish and serve:

   • Remove skillet from oven. Squeeze lemon juice over broccoli and sprinkle Parmesan if using. Let rest 3–5 minutes.