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 8 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 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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30 Minute Low-Carb Summer Chicken Tray Bake

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.
Course 30 Minute Recipe, Main Course
Cuisine Dairy Free, Gluten-Free, Italian, Low-Carb, Mediterranean
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 2
Calories 595 kcal
Author Appetite For Energy

Ingredients

  • 10 oz cherry tomatoes
  • 5 oz asparagus
  • 2 tbsp extra virgin olive oil
  • 1 lb chicken breast cut in half horizontally
  • 2 oz prosciutto or 8 slices
  • 1/2 cup black olives
  • 1/2 cup chicken broth (stock)
  • 2 tbsp lemon juice
  • Lemon wedges to serve

Instructions

  1. Preheat the oven to 400F (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.

Recipe Notes

Optional - serve with grated parmesan if eating dairy.

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

Nutrition Facts
30 Minute Low-Carb Summer Chicken Tray Bake
Amount Per Serving
Calories 595 Calories from Fat 324
% Daily Value*
Total Fat 36g 55%
Saturated Fat 7g 35%
Cholesterol 163mg 54%
Sodium 1208mg 50%
Potassium 1394mg 40%
Total Carbohydrates 11g 4%
Dietary Fiber 3g 12%
Sugars 5g
Protein 55g 110%
Vitamin A 28.6%
Vitamin C 59.3%
Calcium 6.1%
Iron 20.7%
* Percent Daily Values are based on a 2000 calorie diet.

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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 8g of net carbs per serve. Dairy-free, gluten-free.
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