If you love a high protein, low carb meal, this Mediterranean Chicken and Asparagus (Whole30) is going to be a new favorite! Just take a look….
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Mediterranean Chicken and Asparagus (Whole30): About This Meal:
A two-olive tapenade is an incredible addition to these smoky paprika-rubbed chicken breasts. The chicken is served with asparagus sautéed in olive oil, shallots and lemon slices. There is so much flavor here! I top this meal off with a soft boiled egg, also known as a “seven minute egg” Colorful, rich and flavorful, this meal will be sure to please.
Whole30, Low Carb, High Protein so Why is it so Delicious?
When you aren’t using dairy, gluten, grains, or sweeteners, you need to find other ways to make your food taste amazing. In this case we have a savory chicken topped with a salty olive tapenade that is loaded with healthy fats, asparagus with sweet shallots and plenty of lemon! I mean, it’s flavor upon flavor upon flavor!
A 30 Minute Gourmet Meal:
This Mediterranean Chicken and Asparagus (Whole30) meal can be prepped and cooked in 30-35 minutes. BUT there is a caveat, I always suggest letting your chicken soak in a brine of salt and water for at least 30 minutes (or as long as all day). This gives you the most tender chicken breasts and it’s super easy, you just have to think a little bit ahead.
Love Whole30-Low Carb Meals and Need More Recipes?
Try these Meatballs with Cauliflower Rice!
The Recipe: Mediterranean Chicken and Asparagus (Whole30)
What you need: a good cast iron skillet, a good knife and kosher salt.
Tender herbed chicken served with an olive tapenade and soft boiled egg
- 10 pitted Kalamata olives, minced (make sure you buy pitted olives or you'll have to do it yourself)
- 1 ounce pitted Castelvetrano olives, minced
- 1 organic lemon, half juiced, half sliced
- 1 small clove garlic, peeled and minced
- 2-3 tablespoons olive oil, separated
- 4 or 5 sprigs organic fresh flat-leaf parsley, leaves removed from stems and chopped
- 1/4 cup kosher salt (for brine) This is optional but highly recommended.
- 2 boneless skin on chicken breasts (about 6 ounces each (bigger than that tend to dry out during cooking)
- 1 teaspoon smoked paprika
- Sea salt and freshly ground black pepper, to taste
- 10 ounces organic asparagus, trimmed
- 1-2 organic shallots, peeled sliced
- 1 egg
Finely chop the olives, place in a small bowl. Finely chop, press, or grate enough garlic to measure ½ teaspoon, add to bowl. Strip the parsley leaves from the stems, chop the leaves, add to bowl.
Cut lemon in half, juice one half into the bowl with olives, slice other half and then cut slices in half to make half moons. Set the lemon slices aside. Add 1 tablespoon olive oil to olive mixture and stir. Set tapenade aside
Heat a cast iron skillet on high heat for three minutes. While pan heats, pat the chicken dry with a paper towel; season chicken generously with salt and pepper and the smoked paprika.
Lower heat to medium and add olive oil to the pan, enough to coat the bottom of the pan. When olive oil shimmers add chicken breasts skin side down and cook for seven minutes. Turn chicken over and cook for 10 more minutes. Be sure to set your timers, you'll be busy.
Peel the shallots and cut them crosswise into ¼-inch-thick slices. Separate the slices into rings. Cut off the woody ends from asparagus. Set aside
Bring a small pot of water to a boil. When water comes to a rolling boil, turn down to a simmer and carefully lower egg into water with a spoon. Simmer for 7 minutes. Place a bowl of ice in the sink.
When chicken is done, remove from pan and set on a plate, cover to keep warm. Add 1 tablespoon of olive oil to pan. Add asparagus, lemon slices and shallots to pan, season to taste with sea salt and pepper, cook for 4-5 minutes, using tongs to stir and turn.
When timer goes off for egg, add water to the ice bowl and using a spoon lift egg out of water and into ice bath. Leave the egg to cool for 2 minutes.
Place asparagus, lemon and shallots on two plates. Top with chicken breasts and spoon tapenade on down the center of chicken breasts and serve the rest on the side. Remove egg from ice bath, peel and cut in half. Put one half of the egg on each plate. Enjoy!
Note: If you wish your egg to be cooked through, simmer for 12 minutes instead of seven
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