About the Recipe
A flavorful Mediterranean-inspired dinner featuring tender baked chicken richly enhanced by savory olives, tangy capers, and sun-dried tomatoes. Served alongside beautifully caramelized roasted Brussels sprouts, this low-carb meal brings delicious variety and robust flavor.
Ingredients
Ingredients:
Baked Chicken:
1 boneless, skinless chicken breast (4-6 oz) or 2 boneless thighs
1 tablespoon extra-virgin olive oil
4-5 Kalamata olives, pitted and sliced
1 tablespoon capers, drained
2 tablespoons sun-dried tomatoes packed in olive oil (no seed oils), thinly sliced
Sea salt and freshly ground black pepper, to taste
Roasted Brussels Sprouts:
1 cup fresh Brussels sprouts, trimmed and halved
1 tablespoon extra-virgin olive oil
Sea salt and freshly ground black pepper, to taste
Preparation
Baked Chicken:
Preheat Oven: Set oven temperature to 400°F (200°C).
Prepare Chicken: Place chicken breast or thighs in a small baking dish or oven-safe pan. Drizzle evenly with olive oil and season with salt and pepper.
Add Mediterranean Toppings: Scatter olives, capers, and sun-dried tomatoes over and around the chicken, distributing evenly.
Cooking Tip: Spoon a little extra olive oil from sun-dried tomatoes onto chicken for added flavor and moisture.
Bake Chicken: Bake uncovered for 25-30 minutes, until chicken reaches an internal temperature of 165°F and juices run clear.
Roasted Brussels Sprouts:
Prep Brussels Sprouts: Toss halved Brussels sprouts in olive oil, salt, and pepper.
Roast: Spread evenly on a parchment-lined baking sheet. Roast in oven alongside chicken for about 20-25 minutes, tossing halfway, until crispy and caramelized.
Cooking Tip: Roast until edges are deeply golden-brown for best flavor.
Low-Carb Flavor Boost Options (New & Exciting!):
Lemon-Garlic Zest: Grate fresh lemon zest and garlic over finished chicken for bright flavor and aroma.
Crumbled Goat Cheese (optional dairy): Sprinkle lightly over chicken before serving for tangy creaminess.
Chili Flakes: Add a small pinch of red chili flakes to Brussels sprouts before roasting for a touch of heat.
Balsamic Drizzle: Sparingly drizzle high-quality balsamic vinegar (no added sugars) over Brussels sprouts after roasting for tangy sweetness.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society