This Summer Mediterranean classic is an easy low-carb mid-week meal. It delivers maximum flavor and taste in 30 minutes with only 9g of net carbs per serve. Perfect for ketogenic diets, low-carb diets, atkins, banting and gluten-free diets..

 

Another Summer Mediterranean classic, this 30 Minute Low-Carb Summer Chicken Tray Bake is one of those dishes that I turn to again and again. The reason is that it delivers maximum flavor and taste in 30 minutes. It’s also low-carb with only 9 g of net carbs per serving as well as being dairy-free and gluten-free.

 

I’ve been cooking various versions of this recipe for years and it is such a perfect low-carb summer dish. It’s got all the great Mediterranean flavors like olives, tomatoes, lemon, and prosciutto. There’s no need to cook a vegetable side dish as you roast tomatoes and asparagus along with the chicken. It couldn’t be easier. Spend less time cooking and more time enjoying time with friends and family!

 

 Healthy High Fat Foods For The Ketogenic Diet, Low-Carb Diet, Atkins Diet, Banting Diet, Gluten-free diets.

 

Low-Carb Summer Chicken Tray Bake Variation Ideas

To make variations of this dish, you could add in different vegetables such as cauliflower or broccoli. It’s also lovely if you throw in some woody fresh Mediterranean herbs such as oregano and thyme, with the tomatoes at the start. You could use different types of olives or try pancetta instead of the prosciutto.

To serve, this dish works beautifully with some Parmesan cheese grated over the top (skip if dairy-free) and a few torn basil leaves scattered over.

 

Low-Carb Tip For Choosing Tomatoes

tomatoes-tomato-harvest-healthy-food-162830 (2)

 

Yellow tomatoes are lower in carbs than red and green tomatoes, so buy yellow where possible! I learned this from Maria Emmerich. Here are the stats for 1 Cup of tomatoes from Mariamindbodyhealth.com:

 

Carbs per cupTotal CarbsFiberNet Carbs
Yellow Tomatoes4.1g1.0g3.1g
Orange Tomatoes5.0g1.4g3.6g
Red Tomatoes7.0g2.2g4.8g
Green Tomatoes9.2g2.0g7.2g

 

For more info on the foods that you can eat on a low-carb diet click here.

 

To Get Access To Lots More Low-Carb 30 Minute Recipes, Follow Us On Pinterest!

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This Summer Mediterranean classic is an easy low-carb mid-week meal. It delivers maximum flavor and taste in 30 minutes with only 9g of net carbs per serve. It's gluten-free, dairy free and perfect for ketogenic diets, low-carb diets, Atkins and Banting.

30 Minute Low-Carb Summer Chicken Tray Bake

Ingredients

10 oz (300g) cherry tomatoes
1 bunch asparagus
2 tablespoons extra virgin olive oil
1 lb (400-500g) chicken breast, cut in half horizontally
8 slices prosciutto
½ cup black olives
½ cup chicken stock
2 tbsp lemon juice (half a lemon)
Lemon wedges to serve

Instructions

Preheat the oven to 390F (200c).
Place the tomatoes, asparagus and 1 tbsp oil in a baking tray and toss to coat. Bake for 5 minutes.

While the vegetables are baking, place a large frypan over high heat.
Wrap each chicken piece in 1 or 2 slices of prosciutto and season with pepper.
Heat 1 tbsp of the oil and cook chicken/prosciutto parcel for 1 minute on each side or until browned.
Add the chicken to the baking tray with the vegetables and add the olives.
Pour in the stock and lemon juice.
Bake for 13 minutes or until the chicken is cooked through.
Serve with lemon wedges, and basil leaves.

Optional – serve with grated parmesan if eating dairy.

Serves 2

Per serving: 478.9 Calories; 26.7g Fat; 50.4g Protein; 13.1g Total Carbohydrate; 4.3g Fiber; 8.8g Net Carbs

Adapted from Chicken Saltimbocca Tray Bake at Taste.com.au

 

Let us know in the comments how your Low-Carb Summer Chicken Tray Bake recipe turns out. I hope you love it as much as we do! Let us know if you have any questions or any variations you tried!

 

 

30 Minute Low-Carb Summer Chicken Tray Bake
 
Author: 
Nutrition Information
  • Serves: 2
  • Serving size: 2
  • Calories: 478.9
  • Fat: 26.7
  • Net Carbohydrates: 8.8
  • Fiber: 4.3
  • Protein: 50.4
Recipe type: 30 Minute Recipe, Main Course
Cuisine: Low-Carb, dairy-free, gluten-free, Italian
Prep time: 
Cook time: 
Total time: 
Another Summer Mediterranean classic, this 30 Minute Low-Carb Summer Chicken Tray Bake is one of those dishes that I turn to again and again. The reason is that it delivers maximum flavor and taste in 30 minutes. It's also low-carb with only 9g of net carbs per serve as well as being dairy-free and gluten-free.
Ingredients
  • 10 oz (300g) cherry tomatoes
  • 1 bunch asparagus
  • 2 tablespoons extra virgin olive oil
  • 1 lb (400-500g) chicken breast, cut in half horizontally
  • 8 slices prosciutto
  • ½ cup black olives
  • ½ cup chicken stock
  • 2 tbsp lemon juice (half a lemon)
  • Lemon wedges to serve
Instructions
  1. Preheat the oven to 390F (200c).
  2. Place the tomatoes, asparagus and 1 tbsp oil in a baking tray and toss to coat. Bake for 5 minutes.
  3. While the vegetables are baking, place a large frypan over high heat.
  4. Wrap each chicken piece in 1 or 2 slices of prosciutto and season with pepper.
  5. Heat 1 tbsp of the oil and cook chicken/prosciutto parcel for 1 minute on each side or until browned.
  6. Add the chicken to the baking tray with the vegetables and add the olives.
  7. Pour in the stock and lemon juice.
  8. Bake for 13 minutes or until the chicken is cooked through.
  9. Serve with lemon wedges, and basil leaves.
Notes
Optional - serve with grated parmesan if eating dairy.

Adapted from Chicken Saltimbocca Tray Bake at Taste.com.au

 

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