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Parsley Chicken w/ Kale and Goat Cheese

Jan 1, 2021 | Recipes | 0 comments

Parsley Chicken

Parsley chicken is a naturally low carb chicken recipe, perfect for a gluten free or keto dinner. The healthy chicken marinade is super simple but packs in a ton of flavor.

It's easy to get into a rut with chicken. There are a million ways to cook it but it's hard to find the time and energy to search for new recipes, especially when life gets busy!

In my book, the key to great chicken is a flavorful marinade. Marinades don't have to be complicated – this parsley chicken marinade has only 6 ingredients and that's including salt and pepper. But for such a simple thing, marinades impart a ton of flavor to your meat. They also generally include some sort of acid, which helps create tender meat.

To hear more about my formula for creating simple, healthy marinades, make sure to check out episode 49 of my podcast, Meal Prep Monday. I share ten 3-ingredient marinades and also walk you through the process of how to create a simple marinade. I can almost guarantee you already have the ingredients for at least a few in your kitchen!

If you want to keep this a low carb chicken recipe, simply serve with the kale and optional goat cheese. Otherwise, I also love to serve roasted acorn squash with this meal.

Enjoy!

 

Keto Parsley Chicken
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Parsley Chicken

Ingredients

  • 1/2 cup olive oil
  • 1 bunch parsley
  • 3 cloves garlic (separated)
  • 2 lemons
  • 1 T salt
  • fresh ground black pepper
  • 4 bone-in, skin-on chicken leg quarters
  • 2 bunches kale
  • 4 oz crumbled goat cheese (optional)

Instructions

  • Preheat oven to 400 F.
  • Chop 1 garlic clove.
  • Remove kale leaves from stems. Discard stems and roughly chop leaves.
  • To prepare the Parsley Marinade place the following in a blender: ½ cup olive oil, large handful fresh parsley, 2 whole cloves peeled garlic, juice of 2 lemons (~2T), 1 T salt and fresh ground pepper to taste.
  • Blend until just smooth. Marinate chicken for 1 hour up to 24 hours (in fridge).
  • Remove from marinade and place in single layer in baking pan. 
  • Roast chicken uncovered for 45-55 min.
  • During final 5 minutes of cooking, heat 1 tsp olive oil in a large sauté pan & cook kale and garlic for 3-5 min, top w/ crumbled goat cheese (optional).

What nutrients are in Parsley Chicken?

This gluten free and keto roasted chicken is pretty stellar nutritionally speaking. The marinade does more than just add flavor, it adds a ton of nutrition! Here are some of the highlights:

  • Olive Oil: Due to the type of fat it contains, olive oil may reduce inflammation. It also reduces the risk of Alzheimer's, stroke and heart disease. Make sure to get high quality extra virgin olive oil, as it retains more antioxidants and nutrients.
  • Parsley: Parsley is packed with calcium, vitamin A, vitamin C and vitamin K. This herb is great for your immune system, eye health, bone health, heart health and blood sugar levels – pretty much everything!
  • Garlic: Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer.
  • Lemon: Just one lemon provides 51% of the daily recommended vitamin C. This is important not only to fight colds, but for long term health as studies show consuming produce with vitamin C helps prevent heart disease and stroke. Consuming lemons can also help protect against anemia and kidney stones.
  • Chicken: In addition to being packed with protein, chicken is a good source of iron, zinc, selenium and B vitamins.
  • Kale: Kale is high in vitamin K, vitamin A, vitamin C and folate. One caveat – if you have thyroid issues, talk to your doctor about whether it's safe for you to consume kale. It's a type of cruciferous vegetable, which can interfere with thyroid function in those with certain conditions.

Can I use boneless chicken breast?

I love using bone-in skin-on chicken for this recipe but you can of course make parsley chicken with boneless, skinless chicken breast if you wish. Simply adjust the cooking time to around 20-25 minutes. Always make sure your chicken reaches an internal temperature of 165F.

This parsley marinade would also be delicious on white fish, such as cod!

Can I make parsley chicken in the Instant Pot?

Yes indeed! Parsley chicken lends itself well to the Instant Pot. The skin won't get crispy like it does in the oven, but it certainly speeds things up and is perfect for the warmer months when you don't want to heat up your whole house roasting chicken.

The main change you'll need to make to adapt this recipe to the instant pot is adding some liquid, which is essential for pressure cooking.

Marinate your chicken as usual and then use the sauté function to brown your chicken on both sides in a little bit of oil. You may have to do this in batches.

After browning the chicken, add 1 cup of chicken broth, put the lid on and seal. You may have to stack chicken pieces on top of each other. Cook on high pressure for about 22-25 minutes and then let the pressure naturally release for 5 minutes before doing a quick release.

Cooking time may differ based on the size of your chicken legs. Always check that your chicken has reached an internal temperature of at least 165 F.

Is goat dairy healthier than cow dairy?

Did you know that goat's milk has more protein, calcium and probiotics than cow's milk?

It's also slightly lower in lactose than cow's milk, making it a good potential option for those with mild lactose intolerance. Some studies also show that goats milk can help your body absorb nutrients.

If you don't handle dairy well, it may be worth giving goats milk, like the goat cheese in this recipe, a try!

How else can I use the marinade from this parsley chicken recipe?

In addition to parsley chicken, this marinade is perfect for seafood or vegetables. Shrimp or white fish in particular pair well with parsley marinade. Just make sure to cut the marinating time. 30 minutes to 1 hour is plenty of time to marinate fish. Much longer and the acid in the marinade will start to break down the fish, changing the texture.

Parsley marinade can also add a ton of flavor to your veggies! Try it on roasted carrots or potatoes. You can marinate these for about 30 minutes if you wish, or just toss the vegetables with the parsley marinade right before cooking.

What else can I serve with this low carb chicken?

This is naturally a low carb chicken recipe and if you serve it with the kale and goat cheese, it will be a keto-friendly, low carb dinner.

If you don't mind adding in a few carbs, or if you're looking to round out this keto dinner for non-keto family members, roast a starchy vegetable alongside the chicken. I love acorn squash with this recipe but butternut squash, potatoes or sweet potatoes are all delicious sides as well.

Adding in some rice or quinoa is of course always a good option if your family eats grains.

What are some other recipes using parsley?

If you're looking to use up an abundant parsley crop from your garden (or just love the flavor), here are some other parsley-packed recipes to try:

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Low Carb Lemon Parsley Chicken

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