This one-pot Mediterranean Chicken is a healthy meal made with chicken, tomatoes, and artichoke hearts. It's flavorful and ready in 30 minutes! Perfect for any healthful low carb or ketogenic diet!
Hi! Happy Thursday. The kids and I are back from having a great visit with my folks in Texas. We were lucky to have an easy flight there and back. And, I have to brag and say that my kids are such great travelers. I'm really proud of them.
Anyhoo-
You're here for a recipe, right? I'll get to it pronto.
When I first got married, I was obsessed with preparing gourmet meals entirely from scratch. I spent all day making pastas, sauces, breads, and pastries entirely from scratch. I learned so much and loved every minute of it.
Then, I began working and was often out of the house 12 hours a day. I became the one-dish or skillet-queen! Fast and easy dinners became the name of the game. I always started with a protein and added pantry staples to the pot as it was cooking. Adding beans, pasta or rice, made it a complete meal -- but not low carb.
When I decided to try Atkins several years ago, I began a love affair with my grill. Since, it's grilling weather in California almost year round, it's my preferred way to cook chicken, sausage, pork tenderloin, burgers, and steak. It's so easy to grill up your favorite protein to add to salads or quick weeknight dinners during the week.
Now a days, I am re-discovering my love for my skillet. I used to make this recipe in my pre- ketogenic diet days. It's not only low in carbs, but diary-free, gluten-free, Paleo and suitable for Whole 30. In other words, it's just about the perfect meal! Preparing it in a cast iron skillet makes it easy with out heating up the house. Add as much olive oil as you like - it just adds more flavor, but I have found that 4 tablespoons for 6 people is about perfect.
Browning the chicken breasts in the pan helps build the flavor of the dish, so don't skip. I had three giant chicken breasts that I halved, making six portions. Canned peeled plum tomatoes and canned artichoke hearts keep it fast, easy and full of healthy vegetables. It's an easy pantry meal that you will want to make again and again. It can easily be customized by adding Italian sausage, olives, summer vegetables, canned beans (for those not low carb I suggest cannellini or garbanzo), red or white wine, a little vinegar or Worcestershire sauce, Parmesan cheese or pasta (again, for those not on a low carb diet).
I served this one-pot Mediterranean chicken dish with a side of sautéed zoodles (zucchini noodles) tossed with Parmesan cheese. It was a great combination. I felt proud to serve my family something that not only tasted delicious, but was healthy and full of nutrition. That's what it comes down to at meal times for us: "Is it healthy?" Check! And, "Is it tasty?" Check!
Try these other tasty and healthful recipes:
- Easy Moroccan Chicken
- Skillet Chicken Parmesan
- Quick Skillet Chicken Mozzarella
- Easy Weeknight Coconut Basil Chicken
- Pork Loin Piccata
- Turkey (or chicken) Marsala
- Sherry Chicken Saute
One-pot Mediterranean Chicken with Tomatoes & Artichokes is 9 net carbs per serving!
One-pot Mediterranean Chicken (Low Carb)
Ingredients
Chicken
- 1 ½ pounds boneless-skinless chicken breast
- 1 ½ tablespoon olive oil
- salt and pepper
Skillet
- ½ cup sliced onion 4 oz/ 114 g
- 3 cloves garlic sliced, 15 grams
- â…“ cup dry red or white wine
- 1 teaspoon chicken base or 1 bouillon cube
- 15 ounces whole peeled tomatoes 411 grams
- 1 -14 ½ ounces canned artichoke hearts drained, 396 gm
- 2 tablespoons extra virgin olive oil
Zoodles - Zuchini Noodles
- 1 ½ pounds zucchini noodles 680 g
- 1 clove garlic minced
- 3 ounces grated parmesan cheese 85 g, omit for Paleo or Whole 30
- 2 tablespoons butter ghee or olive oil
Instructions
- Prep: Slice the onion and garlic and mince the garlic for the zoodles. Spiralize the zoodles and place into a bowl. Trim the chicken. I had three giant breast halves, so I cut them into 6 equal portions. Open the canned artichoke hearts and whole peeled tomatoes and drain the artichoke hearts. Place two large skillets on the stove.
- Chicken: Turn the heat under the largest skillet to medium high. Meanwhile, add about 2 teaspoons of olive oil to the chicken and distribute evenly with your fingers. Season well with salt and pepper. When the pan is hot, add the remaining olive oil to the pan and swirl to coat. Add the chicken and cook for 6 minutes on one side before turning and cooking the other side for about 6 minutes. Remove the chicken to a plate.
- Skillet: Add the onions and garlic to the pan and saute until translucent - about 3 minutes. Move the pan from the burner and add the wine, place it back on the burner and cooking until reduced and the smell of alcohol has evaporated. Add the tomatoes and juice, crushing by hand. Stir. Add the chicken base or bouillon cube and stir to dissolve.
- Add the chicken back to the pan and arrange the artichoke hearts in the nooks and crannies. Bring up to a simmer and cover loosely with a piece of foil. Adjust the heat so that it stays at a nice even simmer - not a roiling boil. Simmer for 20 minutes. At the end of simmering, add the remaining olive oil for flavor.
- Zucchini: About 10 minutes before the chicken is done simmering, turn the heat under the second pan to medium high. When it is hot, Add 1 tablespoon oil and swirl to coat the pan. Add the garlic and saute until it softens a bit but doesn't get too brown. Add the zucchini and saute until it has softened a bit and is bright green, but not mushy - it's really up to your preference. Remove the zucchini to a bowl, toss with additional butter or olive oil and top with the cheese. Stir to combine.
- Serve: Serve the chicken to the side of the Parmesan zoodles or over the top.
Ashley@CookNourishBliss
Mediterranean flavors are definitely some of my favorites!! This chicken sounds fantastic and so easy too! Huge bonus!!
Kim
Thanks Ashley. It is an easy recipe - my favorite kind! -Kim
Fran @ G'day Souffle'
Kim, by reading your blog, I learn new terms all the time, like 'Whole 30' and 'Zoodles.' It seems like there is a diet now for everyone- I think I'll name my diet 'Keto-Fran'! Adding artichoke hearts to the chicken- what a brilliant idea!
Kim
Thanks Fran. Yes, eating with specialized diets has turned into quite an alphabet soup! So many people are trying to heal themselves with food. It seemed that staying slim and healthy in my grandmother's day was a lot easier than it is nowadays. Who knows where it all went wrong? I'm sure it was a hundred factors or more... Anyhoo, thanks for the comment. Have a nice week! -Kim
Kate @ Framed Cooks
I'm in the midst of a love affair with my skillet - I just got a new cast iron one, and am breaking it in! And this lovely supper looks like it needs to be part of the process. :)
Kim
Thanks Kate. I have seen a few of your posts involving your cast iron skillet - all good! Thanks for the comment and have a great week! -Kim
Amy
This looks delicious!!! I'm up for anything that includes WINE in the recipe ingredients! ;)
Also, I loved your newsletter. I'm trying to grow my food blog too - and it's a long, slow and hard road (in addition to juggling my full-time "day" job that I hope hope hope to one day say sayonara to in order to do full-time blogging like you!)
Your blog is great! No apologies necessary! :)
Kim
Thank you Amy. I appreciate your compliment on the dish and your understanding with the Newsletter content this week. I can't wait to take a peek at your blog. I hope that you will soon be able to blog full-time! Have a wonderful week! -Kim
Kathy @ Beyond the Chicken Coop
One dish meals are the way to go. Quick, easy....and not a ton of clean-up!
Kim
Thanks Kathy. I agree! :) -Kim
Adina
I get a heart ache when I hear things like having grill weather all year around. I totally love it here where I live, but cannot stop myself whining for better weather... And I think I need to get myself a spiralizer, this dish looks amazing.
Kim
Hi Adina. Yeah, I'm sorry. It's so nice having grill weather year-round, but there is something to say about having the seasons, too. I liven in upstate New York for about 9 years and miss the Fall colors and the snow (just a tiny bit). I love my spiralizer. I use it all the time! Thanks for your comment and have a nice weekend. -Kim
Dawn @ Girl Heart Food
This sounds really good. I love Mediterraneanean dishes. The artichoke hearts in this recipe sounds delicious and loving the side of zucchini noodles. Perfect meal any time of the week!
Kim
Thank you Dawn. It was a nice veggie filled meal. Have a great day! -Kim
Cheyanne @ No Spoon Necessary
Great to hear you guys had a fabulous time in Texas! Welcome back to the real world... womp womp. ;) Loving this dish! Mediterranean flavors are some of my favorites and this looks packed with deliciousness! Plus I am LOOOOVING that this can be ready in 30 minutes! Totally winning for a weeknight meal! Cheers!
Kim
Thanks Cheyanne! Have a great weekend. - Kim