Chimichurri, a vibrant and flavorful South American herb sauce, has gained popularity worldwide, especially as an accompaniment to grilled meats. Originating in Argentina, this versatile condiment is also widely used in Brazil and Paraguay. But is chimichurri keto-friendly? The answer is a resounding yes! Most chimichurri sauces are indeed keto-friendly unless they contain added sugars.
What is Chimichurri?
Chimichurri is a traditional sauce used on grilled and BBQ-ed meats, particularly in Argentina and Uruguay. It is often served on the side of churrasco, allowing individuals to pour as much as they desire over their meat. Some even use it as a marinade or baste it on the meat while cooking.
This herby sauce comes in two main variations: red (Chimichurri rojo) and green. While recipes can differ based on region, family traditions, and personal preferences, the core ingredients typically include parsley, olive oil, garlic, red wine vinegar, red peppers, and oregano. Some variations may also incorporate tomato, red pepper flakes, or other spices.
Why Chimichurri Fits the Keto Diet
The ketogenic diet, or keto diet, is a high-fat, low-carb eating plan. Chimichurri aligns perfectly with this dietary approach. Its primary ingredients - oil and chopped parsley - are naturally low in carbohydrates and rich in fats. The high oil content makes it an ideal addition to meat, creating a perfect keto-friendly combination.
According to one recipe, a serving of chimichurri (2 tablespoons) contains only 1 gram of carbohydrates. This makes it highly suitable for those following a ketogenic or low-carb lifestyle.
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To maintain the keto-friendliness of your meal, pair your chimichurri-topped churrasco with a large salad instead of rice.
The Nutritional Benefits of Chimichurri
Beyond being keto-friendly, chimichurri offers several other nutritional advantages. It is naturally gluten-free, vegan, paleo, and Whole30 compliant, making it a versatile option for various dietary needs.
Key Ingredients in Keto Chimichurri
- Parsley and Cilantro: Fresh herbs are essential for an authentic chimichurri. While some recipes use only parsley, others, like the one mentioned, include cilantro for an extra layer of flavor. If you're not a fan of cilantro, you can omit it or use more parsley.
- Olive Oil: A good quality olive oil is crucial for the sauce's richness and flavor.
- Red Wine Vinegar: This adds a tangy and acidic element that balances the herbs and oil.
- Garlic: Provides a pungent and savory note.
- Red Pepper: Adds a touch of heat.
- Oregano: Contributes a subtle, earthy flavor.
- Lime Juice (Optional): Some recipes include a squeeze of lime juice to enhance the tanginess.
- Cumin: Adds warmth and depth.
- Salt: Enhances the overall flavor profile.
Making Keto Chimichurri: Two Methods
There are two primary methods for preparing chimichurri: using a food processor or chopping the ingredients by hand.
Method 1: Food Processor
Using a food processor is a quick and easy way to make chimichurri. Simply combine all the ingredients in the food processor and pulse until you reach your desired consistency. However, be cautious not to over-process the mixture, as it can become pasty. This method is ideal if you plan to use the sauce as a marinade.
Method 2: Hand-Chopping
For a coarser and more robust chimichurri, finely chop all the ingredients by hand and combine them in a small dish. Stir vigorously until well combined. This method offers a more textured bite, which many prefer.
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Step-by-Step Guide to Making Chimichurri
- Chop the parsley really fine, removing stems when possible. Add it to a deep bowl.
- Chop the oregano leaves or add dried oregano over the chopped parsley.
- De-seed the red chili pepper, clean, and wash. Chop it fine and add it to the bowl.
- Mince garlic and add it to the bowl. Add salt as well.
- Finally, pour 1 cup of olive oil and 3 tablespoons of red wine vinegar.
- Mix well and set it to chill for a few hours before serving.
Serving Suggestions
Chimichurri is incredibly versatile and can be used in numerous ways:
- Grilled Meats: It is traditionally served with grilled meats like flank steak, churrasco, and asados.
- Grilled Vegetables: For a vegan or vegetarian option, chimichurri is delicious over grilled vegetables.
- Marinade: Use it as a marinade for meats or vegetables before grilling.
- Topping: Spoon it over cooked meats, fish, or poultry.
- Steak Bowls: Add it to steak bowls with cauliflower rice for a keto-friendly meal.
- Fajitas: Enhance the flavor of fajitas with a drizzle of chimichurri.
- Fish: It pairs well with grilled or baked fish.
- Chicken: Perfect on grilled chicken
Storage Tips
Store chimichurri in an airtight container in the refrigerator for up to 3 days. The flavors will meld and intensify over time. You can also freeze chimichurri for longer storage. A convenient method is to freeze it in a large ice cube tray and then transfer the frozen cubes to a zip-top freezer bag.
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