Mymediterraneanchickenlowfat Recipes
LOW-CARB MEDITERRANEAN CHICKEN AND TOMATO BY KEVIN CURRY RECIPE BY TASTY
Kevin Curry of @fitmencook shows us how to make one of his favorite keto-friendly dishes. Sear off chicken thighs and then stir up a creamy sun-dried tomato sauce, all in the same pan! Feel free to customize this recipe to your own liking by swapping out the chicken thighs for chicken breasts or shrimp and using light coconut milk instead of heavy cream.
Provided by Chris Rosa
Categories Dinner
Time 30m
Yield 4 servings
Number Of Ingredients 13
Steps:
- Preheat the oven to 350°F (180°C).
- Season the chicken thighs on both sides with ½ teaspoon salt and ¼ teaspoon black pepper.
- 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.
- Reduce the heat to medium-low. Add the garlic thyme, and rosemary to the pan and sauté for 2-3 minutes, until fragrant.
- 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.
- Return the chicken thighs to the skillet, nestling into the sauce. Drizzle some of the sauce over the chicken.
- Transfer the skillet to the oven and bake for 15 minutes until the chicken is cooked through.
- Remove from the oven and let sit for 5 minutes, until cooled slightly and the sauce thickens.
- Garnish with the parsley, then serve the chicken over cauliflower rice with more sauce spooned on top.
- Enjoy!
Nutrition Facts : Calories 610 calories, Carbohydrate 18 grams, Fat 48 grams, Fiber 2 grams, Protein 35 grams, Sugar 8 grams
LOW FAT CHICKEN PARMESAN MEDITERRANEAN
Inspired by this low fat recipe, #98846, I changed it slightly to intrigue me! Thought came out very nice, true! Look forward to my first review!
Provided by mickeydownunder
Categories Chicken Breast
Time 30m
Yield 8 serving(s)
Number Of Ingredients 7
Steps:
- NOTE: I cut chivken breasts horizontally as I like thinner chicken breasts.
- RINSE chicken and pat dry; rub with Italian herbs.
- In bowl, combine breadcrumbs and feta cheese.
- NOTE: I used the back of a fork to break down feat cheese into much smaller pieces.
- DREDGE chicken breasts into breadcrumb mixture making sure both sides are coated.
- I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan.
- COOK about 6 minutes until golden brown.
- Place chicken breasts on flat tray.
- Spoon canned tomatoes over top of chicken breast and cover with mozarella cheese; place under griller until tomato sauce is hot and cheese has melted
- NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! :).
- NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
- NOTE: These freeze well.
- NOTE: Depending on the size of your chicken breasts, you may have to adjust for more or less breadcrumb/feta combination.
- ENJOY!
MY MEDITERRANEAN CHICKEN - LOW FAT
I am always looking for ways to make low fat meals more interesting. I came up with this recipe one night and was happy with the result - very tasty and easy. Most, if not all, the ingredients are pantry and refrigerator staples. Serve with a green salad and rice if you like.
Provided by Jac8136
Categories < 60 Mins
Time 1h
Yield 2 serving(s)
Number Of Ingredients 12
Steps:
- Preheat the oven to 190°C.
- Spray a pan with olive oil spray and sauté finely chopped onion, capsicum, garlic and chilli.
- After a few minutes add the mushrooms.
- After a few more minutes add the tin of tomato. I use a 425g tin.
- If you do not have the tomatoes with herbs add some of your favorite herbs (oregano/basil etc) for some extra kick.
- Slice 5 of the olives and add to the tomato mixture and heat gently.
- Spray an ovenproof dish with cooking spray.
- Spread a good spoon full of the tomato mix on the bottom of the dish.
- Layer half of the spinach leaves on top of the tomato mixture.
- Place chicken breasts on top of the spinach leaves.
- Season with salt and pepper.
- Place the rest of the spinach leaves on top of the chicken.
- Scatter the remaining 5 olives around the dish.
- Spoon over the rest of the tomato mixture making sure all the chicken is covered.
- Place in the oven, uncovered, until the chicken is cooked.
- I find it takes about 40 minutes however this may vary with your oven. Always ensure that the chicken is cooked through before serving.
- Serve each chicken breast with an equal amount of the tomato sauce and spinach.
Nutrition Facts : Calories 345.2, Fat 5.9, SaturatedFat 1.2, Cholesterol 136.9, Sodium 390.8, Carbohydrate 13.4, Fiber 3.9, Sugar 5, Protein 59.2
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