Keto Mediterranean Chicken Recipe: A Flavorful and Healthy Delight

This article explores the creation of a keto-friendly Mediterranean chicken dish, emphasizing ease of preparation, rich flavors, and nutritional benefits. It provides various approaches to crafting this dish, incorporating fresh and canned ingredients, and catering to different preferences and dietary needs.

Introduction

Embarking on a specialized diet, such as a low-carb or keto diet, often necessitates cooking from scratch. While convenience foods may seem appealing, they often contain questionable ingredients that don't align with strict dietary standards. This recipe demonstrates that creating a healthy, family-friendly dinner can be achieved with minimal preparation, utilizing pantry staples and fresh ingredients to deliver a flavorful and satisfying meal. This simple low carb chicken dish is easy to make and packed with great Mediterranean flavours.

Core Ingredients and Their Benefits

Chicken

The recipe primarily uses chicken, offering flexibility in choosing between chicken thighs, breasts, or tenders. Chicken is a lean source of protein, essential for muscle building and overall health. For those watching their fat intake, chicken breasts are a leaner option, while thighs offer a richer flavor due to their higher fat content.

Mediterranean Vegetables

A hallmark of this recipe is the generous use of Mediterranean vegetables. These not only add flavor but also contribute essential vitamins, minerals, and fiber.

• Onion: Forms a flavorful base for the dish, adding depth and richness. Sautéing until translucent and golden brown enhances its sweetness.

  Read also: Easy Low-Carb Cheese Crackers

• Mushrooms: Provide a hearty, earthy flavor and a good source of nutrients.

• Bell Peppers: Red, green, or yellow bell peppers add a vibrant color and sweetness. They are rich in vitamins and antioxidants.

• Zucchini: A mild-flavored vegetable that adds bulk and nutrients to the dish.

• Tomatoes: Whether using tomato sauce, crushed tomatoes, diced tomatoes, or sun-dried tomatoes, tomatoes are a crucial part of Mediterranean cuisine. They provide acidity, sweetness, and essential nutrients like lycopene.

• Artichoke Hearts: Offer a unique flavor and are a good source of fiber and antioxidants.

  Read also: Keto Calorie Counting: A Detailed Guide

• Olives: Black or Kalamata olives contribute a salty, briny flavor and healthy fats.

• Spinach: Adds a boost of vitamins and minerals, and wilts down easily in the skillet.

Mediterranean Herbs and Spices

The distinctive flavors of the Mediterranean are achieved through the use of specific herbs and spices.

• Dried Basil and Oregano: These are fundamental Mediterranean spices, providing a characteristic aroma and flavor.

• Garlic: Adds a pungent and aromatic flavor, and has numerous health benefits.

  Read also: Magnesium Supplements for Keto

• Thyme and Rosemary: These herbs provide earthy and aromatic notes, enhancing the overall flavor profile.

• Turmeric and Red Paprika: These spices add color and warmth to the dish.

Cheese

Feta cheese or goat cheese is often added for a salty, tangy flavor and creamy texture. Parmesan cheese can also be used for a richer, savory flavor. For a dairy-free option, this can be omitted or substituted with a dairy-free alternative.

Olive Oil

Extra virgin olive oil is a staple in Mediterranean cuisine, providing healthy fats and a rich flavor. It is used for sautéing vegetables and drizzling over the finished dish.

Lemon Juice

A squeeze of fresh lemon juice adds brightness and acidity, balancing the richness of the other ingredients.

Recipe Variations and Cooking Methods

Keto Mediterranean Chicken Skillet

This one-pan dish combines chicken, vegetables, and Mediterranean flavors for a quick and easy meal.

Ingredients:

• 1 ½ lbs boneless skinless chicken thighs (680 g)
• 1 teaspoon sea salt, divided
• ½ teaspoon ground black pepper, divided
• 1 tablespoon olive oil
• 1 tablespoon minced garlic
• 2 teaspoons dried thyme
• 1 teaspoon dried rosemary
• ½ cup chicken stock (120 mL)
• ⅓ cup chopped sun-dried tomatoes in oil (65 g)
• 1 cup heavy cream (240 mL), or full-fat coconut milk
• ½ cup grated parmesan cheese (60 g)
• 2 tablespoons finely chopped fresh parsley, for garnish
• Steamed cauliflower rice, for serving

Instructions:

1. Preheat the oven to 350°F (180°C).
2. Season the chicken thighs on both sides with ½ teaspoon salt and ¼ teaspoon black pepper.
3. Heat a 10-inch cast iron skillet over high heat. Once the skillet is hot, add the olive oil and the chicken thighs. Cook for 3-4 minutes, or until the edges are seared. Remove the chicken from the skillet and transfer to a clean plate.
4. Reduce the heat to medium-low. Add the garlic thyme, and rosemary to the pan and sauté for 2-3 minutes, until fragrant.
5. Pour in the chicken stock, then add the sun-dried tomatoes and heavy cream. Season with the remaining ½ teaspoon salt and ¼ teaspoon pepper. Bring to a simmer and cook for 1-2 minutes, to let the flavors meld, then add the Parmesan cheese and stir until melted.
6. Return the chicken thighs to the skillet, nestling into the sauce. Drizzle some of the sauce over the chicken.
7. Transfer the skillet to the oven and bake for 15 minutes until the chicken is cooked through.
8. Remove from the oven and let sit for 5 minutes, until cooled slightly and the sauce thickens.
9. Garnish with the parsley, then serve the chicken over cauliflower rice with more sauce spooned on top.

Baked Mediterranean Chicken

This method involves browning the chicken in a skillet and then baking it with Mediterranean vegetables and cheese.

Ingredients:

• 4 medium size chicken thighs or breasts (4-6 oz. each)
• 2 teaspoons olive oil, divided
• 1 teaspoon crushed oregano
• Salt and pepper to taste
• 1/2 cup diced yellow onion (80 g/ 2.8 oz)
• 4 garlic cloves, minced
• 8 oz sliced white button mushrooms (227 g)
• 1 cup cherry tomatoes (150 g/ 5.3 oz)
• 14 oz can artichoke hearts (240 g/ 8.5 oz after draining)
• 1/3 cup kalamata olives (33 g/ 1.2 oz)
• Large handful spinach (40 g/ 1.4 oz)
• Sun dried tomatoes
• Feta cheese
• Italian cheese

Instructions:

1. Preheat oven to 375 degrees.
2. Heat 1 teaspoon olive oil in oven proof skillet. Season chicken thighs with salt, pepper and oregano then sauté quickly to brown on each side. Remove from skillet.
3. Add another teaspoon olive oil to skillet along with the onions, garlic and mushrooms and cook until tender. Add in sun dried tomatoes, feta, spinach and browned chicken.
4. Sprinkle with Italian cheese.
5. Place skillet in oven and bake for 20-30 minutes or until done.

Mediterranean Skillet Chicken

This recipe involves cooking the chicken and vegetables in a skillet, creating a flavorful and easy one-pan meal.

Ingredients:

• 2 tbsp extra virgin olive oil (30 ml)
• 1 1/2 lbs chicken breasts, cut into 1-inch (2 cm) pieces
• 1 1/2 tbsp Greek seasoning
• 1 tsp sea salt or pink Himalayan salt, or to taste
• 4 garlic cloves, minced
• 1/2 cup diced yellow onion (80 g/ 2.8 oz)
• 1 cup cherry tomatoes (150 g/ 5.3 oz)
• 14 oz can artichoke hearts (240 g/ 8.5 oz after draining)
• 1/2 lemon, juiced (about 2 tbsp)
• 1/2 lemon, sliced
• 1/3 cup kalamata olives (33 g/ 1.2 oz)
• 8 oz sliced white button mushrooms (227 g)
• large handful spinach (40 g/ 1.4 oz)
• 2 tbsp chopped basil, for topping
• 4 tbsp extra virgin olive oil, for topping (60 ml)

Instructions:

1. Prep all of your vegetables by juicing and slicing the lemon, slicing the mushrooms, mincing the garlic, dice the onion, etc.
2. Heat the oil in a large deep skillet over medium high heat. Add in the chicken, sprinkle with salt and Greek seasoning. Cook 5 - 7 minutes until golden and cooked through, transfer to a plate and set aside.
3. Add the onion and garlic to the pan and cook 1 minute until fragrant. Add in the artichokes, mushrooms, olives, lemons (or leave them for garnish), lemon juice, and tomatoes cook 4-5 minutes until mushrooms start to soften.
4. Add the chicken back to pan and toss to combine.

Keto Grilled Chicken Mediterranean

This recipe features marinated and grilled chicken topped with a Mediterranean-inspired salsa.

Key Components:

• Marinated Chicken: Chicken breasts are marinated in a mixture of oil, balsamic vinegar, and seasonings.
• Mediterranean Salsa: A combination of artichoke hearts, olives, pickled peppers, and fresh herbs dressed with a simple vinaigrette using oil and balsamic vinegar.

Instructions:

1. Marinate chicken breasts in a mixture of oil, balsamic vinegar, and seasonings.
2. Grill the chicken until cooked through.
3. Prepare the Mediterranean salsa by combining artichoke hearts, olives, pickled peppers, and fresh herbs, and dressing with a vinaigrette.
4. Top the grilled chicken with the Mediterranean salsa.

Tips and Tricks for Success

• Utilize Canned Goods: Canned foods like diced tomatoes, artichoke hearts, and olives make it easy to prepare a healthy meal without resorting to packaged convenience foods.
• Use "Shortcut" Products: Frozen diced onions, frozen chopped spinach, and jarred chopped garlic can save time and effort.
• Choose an Oven-Proof Skillet: This saves on clean-up, making it a true one-pot meal.
• Customize to Your Liking: Feel free to swap out chicken thighs for chicken breasts or shrimp, and use light coconut milk instead of heavy cream.
• Adjust Cooking Time: Adjust the cooking time based on the type of chicken used (thighs, breasts, or tenders) and check for doneness with a meat thermometer.
• Make it Kid-Friendly: For children who are picky eaters, simplify the recipe by using tomato sauce and calling it pizza chicken.

Serving Suggestions

• Serve the chicken over cauliflower rice for a low-carb option.
• Add a side of pasta or couscous for those who are not watching carbs.
• Serve with a large side salad for a complete meal.
• Drizzle with extra virgin olive oil and a squeeze of lemon juice for added flavor.
• Garnish with fresh parsley or chopped basil.

Nutritional Information and Dietary Considerations

This recipe is designed to be low-carb and keto-friendly. The nutritional information can vary based on the specific ingredients and serving sizes. Here's an example based on the Keto Mediterranean Chicken Skillet recipe:

• Calories: 458
• Fat: 35g
• Carbs: 12g
• Fiber: 1g
• Sugar: 7g
• Protein: 34g

Note: These values are estimated and can vary. It's recommended to calculate nutritional information independently for accuracy.

This recipe can be adapted to fit various dietary needs:

• Dairy-Free: Use full-fat coconut milk instead of heavy cream and omit the cheese or substitute with a dairy-free alternative.
• Gluten-Free: Ensure all ingredients are gluten-free.
• Mediterranean Diet: This recipe aligns well with the principles of the Mediterranean diet, which emphasizes lean protein, vegetables, healthy fats, and herbs.

Make-Ahead and Storage Instructions

• Make-Ahead: The recipe can be prepared a day or two in advance and stored covered in the refrigerator.
• Reheating: Reheat covered in an oven-proof pan at 350°F (175°C) for about 30 minutes or until evenly heated.

tags: #keto #mediterranean #chicken #recipe