Slow Cooker Mediterranean Chicken
This is another recipe I adapted from the book “200 low carb slow cooker recipes” by Dana Carpender. While this one and a few other recipes I’ve used are pretty good, I’m leaning toward a negative review of the book overall. The recipes are low carb as advertised but they’re low carb in an “Adkins Diet” sense. Only 46 recipes out of 200 have 10 grams of fat or less in the nutrients list, very disappointing. The nutrients are labeled per serving so 10 grams is plenty for one meal much less most of the recipes having over 20, some are over 50! I did not count the recipes that stated they had “trace fat” since most of those were either desserts or sauces (rhubarb and Splenda in a slow cooker may be tasty but doesn’t count for a recipe IMO). The amount of fat grams a person should eat in one day varies depending on your gender, activity level, age and if you’re trying to lose weight or maintain. Your body needs some fat to function properly but a good place to start is around 30-40 grams a day to be on the healthier side. If you randomly flip to a page in this book you’re likely to find a recipe with 20 grams of fat per serving or more. To give the benefit of the doubt, maybe that’s the raw nutrients and after cooking some of the fat is cooked out into the juices. I digress. There are a few good recipes I have found that we have liked plus it has only 7 grams of fat per serving. I’m not wild about this one but it wasn’t bad and since it was easy to make, it was worth the try.
- 8oz fresh sliced mushrooms
- 14.5 oz canned tomatoes
- 9 oz canned artichoke hearts – canned in water not oil
- 3 oz kalamata olives, sliced
- 3lb skinless, boneless chicken thighs *to reduce fat further, use 1.5 lb thigh and 1.5lb breast meat – breasts cut in halves crosswise.
- 1 tsp oregano
- 1 tsp garlic powder
- 1 TBS Italian seasoning
- 3/4 cup chicken broth
- 1 packet chicken bouillon concentrate
- 1/4 cup dry white wine
- guar or xanthan to thicken if needed
Put all the vegetables on the bottom of the slow-cooker and place the chicken on top. Mix the rest of the ingredients in a bowl (except the guar/xanthan) and pour over the chicken. Cook on low for 7 hours. Thicken the juices afterwards with the guar or xanthan as needed, I think we used just 1 tsp. I believe this dish qualifies as Dukan Diet Worthy – the artichokes are allowed on Phase 2 P+V and higher.
Nutrient Data: 6 servings, 215 calories, 7 g fat, 28 gram protein, 8 g carb, 2 g fiber, 6 useable carbs.