This recipe brings you all of the wealthy and bursting flavors of an Italian summer time in a nutritious, tasty, and keto-friendly bundle. Fantastically succulent baked hen breast pairs with flavorsome olives, sun-dried tomatoes, and basil, topped with a refreshing Italian-style dressing. Serve chilly over child spinach leaves for an on the spot lunch-time hit all-round.
Being served chilly makes this dish splendidly versatile. For those who begin prepping early, it’s a superb dinner or lunch choice, and likewise makes for an ideal weekend meal prep dish for every week filled with scrumptious lunches. And it even travels effectively, making it the best alternative for a pot-luck gathering or picnic within the park.
It’ll be a favourite at any gathering too: tender hen breast superbly absorbs the extreme and wealthy Italian flavors of sun-dried tomato and olives. The dish is completely rounded out with a lightweight, delicate dressing of garlic and balsamic vinegar and the refreshing style of chopped basil leaves. We suggest serving as a salad over child spinach, however this hen would pair simply as completely with chilly zucchini noodles or one other base of your alternative.
Not solely is that this recipe mouth-wateringly scrumptious, nevertheless it’s additionally packed filled with diet. Hen is a massively protein-rich meat—over 50 grams of protein in a single breast!—and sun-dried tomatoes, olives, and spinach deliver an abundance of minerals, nutritional vitamins, antioxidants, and wholesome fat to this dish. It is a recipe that prioritizes your well being and doesn’t compromise on style. For a recent and flavorsome Italian-inspired lunch, look no additional!
Yields 4 servings of Keto Italian Hen with Olives
The Preparation
Italian Hen:
- 24 ounce boneless, skinless hen breast
- 2 tablespoon olive oil
- Salt and pepper to style
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup inexperienced olive
- 1/2 cup recent basil, chopped
Dressing:
- 4 ounce child spinach
- 6 tablespoon olive oil
- 2 tablespoon balsamic vinegar
- 1 teaspoon recent garlic, minced
- Salt and pepper to style
The Execution
1. Measure out and put together all the components. Season the hen with salt and pepper. Preheat oven to 350F.
2. In a frying pan over medium warmth add olive oil. Fry the hen on each side till barely brown.
3. Put the fried hen in a baking sheet. Bake within the oven for 15-20 minutes or till the inner temperature reaches 165F. As soon as cooked totally, slice into chunk sized items.
4. In the meantime, place the components for the dressing aside from the spinach in a bottle. Stir to mix effectively.
5. Place the spinach on the plate. Add the sun-dried tomatoes, inexperienced olives, basil, and sliced hen.
6. Drizzle with the dressing. Serve and luxuriate in!
This makes a complete of 4 servings of Keto Italian Hen with Olives. Every serving comes out to be 593 energy, 37.8g fats, 5.1g internet carbs, and 55g protein.
| NUTRITION | CALORIES | FAT | CARBS | FIBER | NET CARBS | PROTEIN |
| 24.00 ounce boneless, skinless hen breast | 1123 | 24.5 | 0 | 0 | 0 | 210.9 |
| 2.00 tablespoon olive oil | 239 | 27 | 0 | 0 | 0 | 0 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| 0.50 cup sun-dried tomatoes | 70 | 0.8 | 15.1 | 3.3 | 11.7 | 3.8 |
| 0.50 cup inexperienced olive | 164 | 17.4 | 4.4 | 3.7 | 0.6 | 1.2 |
| 0.50 cup recent basil | 3 | 0.1 | 0.3 | 0.2 | 0.1 | 0.4 |
| 4.00 ounce child spinach | 26 | 0.4 | 4.1 | 2.5 | 1.6 | 3.2 |
| 6.00 tablespoon olive oil | 716 | 81 | 0 | 0 | 0 | 0 |
| 2.00 tablespoon balsamic vinegar | 28 | 0 | 5.4 | 0 | 5.4 | 0.2 |
| 1.00 teaspoon recent garlic | 4 | 0 | 0.9 | 0.1 | 0.9 | 0.2 |
| 0.00 none salt and pepper | 0 | 0 | 0 | 0 | 0 | 0 |
| Totals | 2373 | 151.2 | 30.2 | 9.8 | 20.4 | 219.9 |
| Per Serving (/4) | 593 | 37.8 | 7.6 | 2.5 | 5.1 | 55 |
Keto Italian Hen with Olives
The Preparation
- Italian Hen:
- 24 ounce boneless, skinless hen breast
- 2 tablespoon olive oil
- Salt and pepper to style
- 1/2 cup sun-dried tomatoes, chopped
- 1/2 cup inexperienced olive
- 1/2 cup recent basil, chopped
- Dressing:
- 4 ounce child spinach
- 6 tablespoon olive oil
- 2 tablespoon balsamic vinegar
- 1 teaspoon recent garlic, minced
- Salt and pepper to style
The Execution
- Measure out and put together all the components. Season the hen with salt and pepper. Preheat oven to 350F.
- In a frying pan over medium warmth add olive oil. Fry the hen on each side till barely brown.
- Put the fried hen in a baking sheet. Bake within the oven for 15-20 minutes or till the inner temperature reaches 165F. As soon as cooked totally, slice into chunk sized items.
- In the meantime, place the components for the dressing aside from the spinach in a bottle. Stir to mix effectively.
- Place the spinach on the plate. Add the sun-dried tomatoes, inexperienced olives, basil, and sliced hen.
- Drizzle with the dressing. Serve and luxuriate in!
Notes
This makes a complete of 4 servings of Keto Italian Hen with Olives. Every serving comes out to be 593 energy, 37.8g fats, 5.1g internet carbs, and 55g protein.
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