MAKES: 4 servings
PREPARATION TIME: 15 minutes
COOKING TIME: 45 minutes
For a taste of summer any time of year, try this Mediterranean-style crispy chicken. It’s sautéed quickly before being baked with loads of low-carb vegetables, plus sunny lemon slices, olives, capers, and plenty of herbs.
4 to 6 large (800 g/1.76 lb) bone-in chicken thighs, trimmed of excess fat and skin (or use 600 g/1.3 lb boneless chicken)
1/2 teaspoon fine sea salt, or to taste
2 tablespoons (30 g/1.1 oz) ghee or other healthy cooking fat, divided
1 small (70 g/2.5 oz) yellow onion, sliced
3 cloves garlic, minced
1/3 cup (80 ml) water or chicken stock
3 tablespoons (45 ml) fresh lemon juice
1/2 teaspoon dried thyme
1/2 teaspoon oregano
1/2 teaspoon rosemary
1 medium (400 g/14.1 oz) broccoli, cut into florets with stalks peeled and sliced
1 medium (200 g/7.1 oz) zucchini, sliced
1/4 cup (35 g/1.2 oz) capers, drained
1/2 cup (50 g/1.8 oz) pitted olives of choice
1 whole (85 g/3 oz) lemon, sliced
Fresh parsley for garnish
1 tablespoon (15 ml) extra-virgin olive oil
Season the chicken thighs with salt on all sides. Heat a large skillet or casserole dish greased with 1 tablespoon (15 g) of the ghee. Once hot, add the chicken thighs in a single layer, skin-side down. Cook over medium-high heat for 5 to 8 minutes. Turn on the other side and cook for another 3 to 5 minutes. Remove the chicken from the pan and set aside on a plate.
Preheat the oven to 375°F (190°C, or gas mark 5). Grease the skillet the remaining 1 tablespoon (15 g) ghee. Add the onion and cook for 5 to 8 minutes, until lightly browned. Add the garlic, water, lemon juice, and herbs. Add the broccoli florets and stalks. Toss them in the juices, and cook, covered, over medium-low heat for about 3 minutes. Add the zucchini, capers, olives, and browned chicken thighs. Top with lemon slices and transfer to the oven. Cook, uncovered, for 15 to 20 minutes, or until the vegetables are tender.
When done, place on a cooling rack and remove the lemon slices. Season with pepper, garnish with fresh parsley, and drizzle with olive oil. Serve immediately, or let it cool and refrigerate for up to 3 days.
NUTRITION FACTS PER SERVING:
Total carbs: 12.4 g / Fiber: 4.4 g / Net carbs: 8 g / Protein: 25.4 g / Fat: 57.9 g / Energy: 667 kcal
Macronutrient ratio: Calories from carbs (5%), protein (15%), fat (80%)