Origins
This recipe takes inspiration from the rich culinary traditions of the Mediterranean region, specifically the coastal areas of Greece. Known for its fresh and vibrant flavors, Greek cuisine incorporates a variety of seasonal ingredients and herbs to create delicious and healthy dishes. This recipe puts a unique twist on traditional Greek flavors, combining them with the principles of the ketogenic diet to create a satisfying and nutritious dinner option.
Benefits Summary
This dish plan offers a range of benefits for those following a ketogenic diet. The use of high-quality protein, such as chicken, provides essential amino acids while keeping the carb content low. The inclusion of seasonal vegetables ensures a good source of fiber, vitamins, and minerals. The recipe also incorporates healthy fats, such as olive oil, which are essential for maintaining ketosis. By following this dish plan, you can enjoy a flavorful and satisfying dinner while staying on track with your ketogenic lifestyle.
Ingredients:
– 4 boneless, skinless chicken breasts
– 2 tablespoons olive oil
– 2 cloves garlic, minced
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– Salt and pepper, to taste
– 1 cup cherry tomatoes, halved
– 1 cup cucumber, diced
– 1/2 cup red onion, thinly sliced
– 1/4 cup Kalamata olives, pitted and halved
– 1/4 cup feta cheese, crumbled
– Fresh parsley, for garnish
Preparation:
1. Preheat the oven to 400°F (200°C).
2. In a small bowl, mix together the olive oil, minced garlic, dried oregano, dried thyme, salt, and pepper.
3. Place the chicken breasts on a baking sheet lined with parchment paper. Brush the chicken with the olive oil mixture, coating both sides.
4. Bake the chicken in the preheated oven for 20-25 minutes, or until cooked through and no longer pink in the center.
5. While the chicken is baking, prepare the Greek salad. In a large bowl, combine the cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese. Toss gently to combine.
6. Once the chicken is cooked, remove it from the oven and let it rest for a few minutes. Slice the chicken into thin strips.
7. Serve the sliced chicken on a bed of the Greek salad. Garnish with fresh parsley.
Pairing Suggestions:
This Greek-inspired chicken dish pairs well with a variety of side dishes. Consider serving it with a side of roasted cauliflower rice or a refreshing tzatziki sauce. You can also enjoy it alongside a simple green salad or steamed vegetables for a complete and satisfying ketogenic dinner.
Nutritional Values:
| Nutrient | Amount per Serving |
|---|---|
| Calories | 300 |
| Protein | 30g |
| Fat | 15g |
| Carbohydrates | 8g |
| Fiber | 2g |
| Sugar | 4g |
| Sodium | 400mg |
Shopping List:
| Ingredient | Quantity/Size |
|---|---|
| Chicken breasts | 4 |
| Olive oil | 2 tablespoons |
| Garlic | 2 cloves |
| Dried oregano | 1 teaspoon |
| Dried thyme | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
| Cherry tomatoes | 1 cup |
| Cucumber | 1 cup |
| Red onion | 1/2 cup |
| Kalamata olives | 1/4 cup |
| Feta cheese | 1/4 cup |
| Fresh parsley | For garnish |
Special Tip:
To add an extra kick of flavor to the chicken, try marinating it in a mixture of lemon juice, olive oil, and herbs for 30 minutes before baking. This will infuse the chicken with even more Mediterranean flavors.
Summary
This Greek-inspired ketogenic dinner combines tender and flavorful baked chicken with a refreshing Greek salad. The dish is packed with protein, healthy fats, and a variety of seasonal vegetables, making it a satisfying and nutritious option for those following a ketogenic diet. With its vibrant flavors and simple preparation, this dinner is sure to impress both your taste buds and your commitment to a healthy lifestyle.
