Print Options:

Gluten-Free Garlic Chicken

Garlic Chicken

Nutrient-Packed Gluten-Free Garlic Chicken: Health Benefits and Diet Compatibility

Are you looking for a delicious, nutrient-dense meal that fits perfectly into your gluten-free diet? Look no further! Our Gluten-Free Garlic Chicken is not only mouth-watering but also packed with health benefits that support a balanced and healthy lifestyle. This article will delve into the nutritional benefits of each ingredient, highlight why this dish is perfect for the Whole Health Flexi-Plan diet, and explain how it can benefit various dietary needs.

Health Benefits of Chicken

Chicken is a lean protein source, essential for muscle repair and growth. It is rich in essential nutrients such as:

  • Protein: Promotes muscle growth and repair, and aids in weight management by keeping you fuller for longer.
  • Vitamin B6: Supports brain development and function, and helps the body convert food into energy.
  • Niacin (Vitamin B3): Improves cholesterol levels and supports overall cardiovascular health.
  • Phosphorus: Essential for healthy bones and teeth.

Nutritional Facts (Per 100g of Chicken Breast)

  • Calories: 165
  • Protein: 31g
  • Fat: 3.6g
  • Carbohydrates: 0g
  • Cholesterol: 85mg

Health Benefits of Garlic

Garlic is known for its powerful medicinal properties. Here are some key benefits:

  • Allicin: A compound with potent antibacterial and antiviral properties.
  • Antioxidants: Help protect the body against oxidative damage and support the immune system.
  • Anti-inflammatory Properties: Reduce inflammation and may lower the risk of chronic diseases such as heart disease and cancer.

Nutritional Facts (Per 100g of Garlic)

  • Calories: 149
  • Protein: 6.4g
  • Fat: 0.5g
  • Carbohydrates: 33g
  • Fiber: 2.1g

Health Benefits of Olive Oil

Olive oil is a staple in the Mediterranean diet and is highly regarded for its health benefits:

  • Monounsaturated Fats: Promote heart health by improving cholesterol levels.
  • Antioxidants: Combat oxidative stress and inflammation.
  • Vitamin E: Supports skin health and acts as a powerful antioxidant.

Nutritional Facts (Per 100g of Olive Oil)

  • Calories: 884
  • Fat: 100g
  • Saturated Fat: 14g
  • Monounsaturated Fat: 73g
  • Polyunsaturated Fat: 11g

Health Benefits of Parsley

Parsley is more than just a garnish; it's a nutritional powerhouse:

  • Vitamin K: Essential for blood clotting and bone health.
  • Vitamin C: Boosts the immune system and improves skin health.
  • Antioxidants: Protect the body from damage by free radicals.

Nutritional Facts (Per 100g of Parsley)

  • Calories: 36
  • Protein: 3g
  • Fat: 0.8g
  • Carbohydrates: 6g
  • Fiber: 3.3g

Health Benefits of Lemon

Lemon adds a refreshing taste and numerous health benefits to the dish:

  • Vitamin C: Essential for immune function and skin health.
  • Citric Acid: May help prevent kidney stones.
  • Flavonoids: Provide antioxidant and anti-inflammatory benefits.

Nutritional Facts (Per 100g of Lemon)

  • Calories: 29
  • Protein: 1.1g
  • Fat: 0.3g
  • Carbohydrates: 9.3g
  • Fiber: 2.8g

Health Benefits of In-Season Salad Ingredients

Avocado

  • Healthy Fats: Monounsaturated fats that support heart health.
  • Fiber: Promotes digestive health and keeps you full.
  • Potassium: Helps regulate blood pressure.

Lettuce

  • Low in Calories: Ideal for weight management.
  • Vitamin A: Supports eye health.
  • Folate: Essential for cell function and tissue growth.

Asparagus

  • Vitamin K: Important for bone health.
  • Folate: Supports a healthy pregnancy.
  • Antioxidants: Reduce oxidative stress.

Red Bell Pepper

  • Vitamin C: Boosts immune health.
  • Beta-Carotene: Converted to vitamin A in the body, supporting vision and skin health.
  • Antioxidants: Combat inflammation.

Cucumber

  • Hydration: High water content keeps you hydrated.
  • Fiber: Aids in digestion.
  • Vitamins K and C: Support bone and skin health.

Diet Compatibility

Whole Health Flexi-Plan Diet

This diet focuses on balanced nutrition, incorporating a variety of whole foods. Our Gluten-Free Garlic Chicken fits perfectly into this plan due to its balanced macronutrient profile and the inclusion of nutrient-dense ingredients. The lean protein from chicken, healthy fats from olive oil and avocado, and the vitamins and minerals from garlic, parsley, and the salad ingredients ensure a well-rounded meal.

Other Compatible Diets

  • Gluten-Free Diet: Ideal for those with celiac disease or gluten sensitivity.
  • Low-Carb Diet: The meal is low in carbohydrates, making it suitable for low-carb diets.
  • Mediterranean Diet: Incorporates many principles of the Mediterranean diet, focusing on lean proteins, healthy fats, and fresh vegetables.
  • Paleo Diet: Complies with paleo guidelines by using whole, unprocessed foods.

Summary

Our Gluten-Free Garlic Chicken is not only a delicious and easy-to-prepare meal but also a nutrient powerhouse that fits perfectly into the Whole Health Flexi-Plan diet and various other dietary preferences. Each ingredient brings its unique health benefits, making this dish a wholesome choice for anyone looking to maintain a balanced diet. Enjoy this flavorful meal while reaping the health benefits of its carefully selected ingredients.

For more nutritious and delicious gluten-free recipes, explore our blog and join the Silver Fork Gluten Free community for a healthier lifestyle.

Kitchen Tools We Love:

Cuisine
Courses , ,
Time
Prep Time: 10 mins Cook Time: 15 mins Total Time: 25 mins
Servings 2
Calories 350
Best Season Summer
Description

This Garlic Chicken recipe from Silver Fork Gluten Free is tailored to fit the Whole Health Flexi-Plan diet, ensuring a nutritious and balanced meal. This dish combines tender chicken breasts cooked to perfection with a fragrant garlic and parsley mix, enhanced by a zesty lemon finish. Served alongside a refreshing in-season salad, this meal is both delicious and health-conscious, making it an ideal choice for a quick and wholesome dinner.

Ingredients
  • 3 chicken breast fillets (trimmed)
  • 2 tbsp olive oil, divided
  • 6 cloves garlic (crushed)
  • sea salt (to taste)
  • 1 small bunch flat-leaf parsley (chopped)
  • Juice of 1 lemon (plus lemon wedges for serving)
  • Freshly ground black pepper to taste
  • 1 Optional: teaspoon paprika for additional flavor
    • In-season salad:
  • 1 avocado (sliced)
  • 1 head lettuce (chopped)
  • 1 bunch asparagus (blanched)
  • 1 red bell pepper (thin sliced)
  • 1 cucumber (sliced)
Instructions
    Prepare the Chicken:
  1. Brush the chicken breasts with 1 tablespoon of olive oil.
  2. Heat a large frying pan over medium-high heat.
    3. Cook the Chicken:
  3. Cook the chicken breasts for 3-4 minutes on each side or until fully cooked through.
  4. Remove the chicken from the pan and set aside.
    5. Prepare the Garlic Mixture:
  5. Reduce the heat to medium.
  6. Add the remaining olive oil to the pan.
  7. Add the crushed garlic and sea salt, sautéing until fragrant (about 1 minute).
    8. Combine and Finish:
  8. Return the chicken to the pan, tossing it in the garlic and salt mixture.
  9. Add the chopped parsley and lemon juice, tossing to coat evenly.
  10. Season with freshly ground black pepper and paprika (if using).
    11. Serve:
  11. Plate the chicken and serve with lemon wedges.

  12. Accompany with a fresh, in-season salad made of avocado, lettuce, asparagus, red bell pepper, and cucumber.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 350kcal
% Daily Value *
Total Fat 20g31%
Saturated Fat 3g15%
Cholesterol 120mg40%
Potassium 900mg26%
Total Carbohydrate 10g4%
Dietary Fiber 5g20%
Sugars 3g
Protein 35g70%
Calcium 50 mg
Iron 2 mg
Vitamin D 0.4 IU

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: Gluten-Free Garlic Chicken Recipe, Healthy Garlic Chicken, Whole Health Flexi-Plan Chicken Recipe, Quick Gluten-Free Chicken Dinner, Lemon Garlic Chicken with Parsley, Easy Chicken Recipes for Gluten-Free Diet, Nutrient-Rich Chicken Salad, Garlic Chicken for Weight Loss, Summer Chicken Recipes, Gluten-Free Simple Weeknight, Gluten-Free Meals
Read it online: https://www.silverforkgf.com/recipe/gluten-free-garlic-chicken/