This keto-friendly recipe for grilled chicken paired with a zesty parsley-olive sauce is perfect for those looking to enjoy a flavorful and healthy meal without compromising on taste.
Ingredients:
Chicken:
4 boneless, skinless chicken breasts or thighs
Salt and black pepper (Kosher preferred)
Olive oil (for grilling)
Parsley-Olive Sauce:
1 Fresno chile, finely sliced
1 fresh lemon, divided (zest and juice)
1/2 cup pitted Castelvetrano olives, torn
1/4 cup fresh parsley, both leaves and stems, chopped
2 tablespoons brine from Castelvetrano olives
1/4 cup extra virgin olive oil
Salt and black pepper to taste
Instructions:
Prepare the Grill:
Preheat your grill, setting up for two-zone heat: a hotter side for searing and a cooler side for finishing the cooking.
Prepare the Chicken:
Pat the chicken dry with paper towels. If the pieces are uneven, gently flatten them with a meat mallet or rolling pin to ensure even cooking.
Season the chicken with salt and pepper, then drizzle with a bit of olive oil.
Make the Parsley-Olive Sauce:
In a medium bowl, combine the sliced Fresno chile, torn Castelvetrano olives, chopped parsley, and brine.
Zest half of the lemon into the bowl, then squeeze in the juice of the entire lemon.
Stir in the extra virgin olive oil and season with salt and black pepper to taste. Set aside.
Grill the Chicken:
Lightly oil the grill grates to prevent sticking.
Place the chicken on the hotter side of the grill. Cook for about 4-6 minutes on the first side until nicely browned.
Flip the chicken and move it to the cooler side of the grill to finish cooking. Cook until the internal temperature reaches 155°F for chicken breasts or 165°F for chicken thighs.
Combine and Rest:
Once the chicken is fully cooked, transfer it to a plate and spoon the parsley-olive sauce over the top.
Allow the chicken to rest for 5-30 minutes to absorb the flavors. Before serving, taste and adjust the seasoning with additional lemon juice or pepper if needed.
Serving Suggestions:
Serve this grilled chicken with a side of steamed or roasted vegetables like zucchini, broccoli, or asparagus to keep the meal low-carb and keto-friendly.
A fresh green salad with a light lemon vinaigrette would also pair wonderfully with the vibrant parsley-olive sauce.
Nutritional Information (per serving, approximate):
Calories: 310 kcal
Total Fat: 22g
Saturated Fat: 4g
Cholesterol: 90mg
Sodium: 650mg
Total Carbohydrates: 3g
Dietary Fiber: 1g
Net Carbohydrates: 2g
Protein: 25g
Tips and Benefits:
Healthy Fats: The olive oil and olives provide healthy monounsaturated fats, which are great for heart health and satiety.
Low-Carb: This dish is naturally low in carbohydrates, making it ideal for those following a keto diet.
Vibrant Flavors: The combination of fresh lemon, spicy chile, and briny olives adds a burst of flavor without adding carbs.
Customizable: Adjust the level of spice by adding more or fewer chile slices, or try a milder pepper if you prefer less heat.
This keto-friendly grilled chicken with parsley-olive sauce is sure to become a favorite for anyone looking for a delicious, nutritious meal!