Grilled Italian Chicken With Yellow Squash (Atkins)

The scent of grilled chicken and squash always takes me back to summer evenings spent at my grandmother’s. She had a knack for simple, healthy dishes that tasted incredible. This recipe reminds me of those warm nights, the sizzle of the grill, and the joy of sharing a delicious meal with family. It’s a straightforward, flavorful dish that’s perfect for a weeknight dinner and surprisingly easy to portion and freeze for later.

Recipe Overview

• Prep Time: 20 minutes
• Cook Time: 20 minutes
• Total Time: 40 minutes
• Servings: 4
• Dietary Type: Low-Carb/Atkins

Ingredients

• 3 tablespoons low-carb Italian salad dressing
• 4 (6 ounce) boneless skinless chicken breasts
• ¾ teaspoon salt
• ¾ teaspoon fresh ground pepper
• 3 medium yellow squash, cut lengthwise into ¼-inch-thick slices (about 1 to 1 ¼ pounds total)
• 2 tablespoons olive oil
• ¼ teaspoon dried thyme
• 1 tablespoon sugar-free catsup (Atkins, Ketch-a-Tomato)
• 1 tablespoon unsalted butter, cut into four equal pieces
• Fresh thyme sprig, for garnish (optional)

Equipment Needed

• Grill or Broiler
• Medium Bowl
• Small Bowl
• 4 Divided Resealable Plastic Containers

Instructions

1. Prepare the grill: Heat your grill to medium heat. Alternatively, preheat your broiler.
2. Marinate the chicken: Spoon ½ tablespoon of low-carb Italian salad dressing over each chicken breast, coating it thoroughly. Sprinkle with ½ teaspoon of salt and ½ teaspoon of pepper. Allow the chicken to stand while you prepare the squash.
3. Prepare the squash: In a medium bowl, toss the yellow squash slices with olive oil until they are coated on all sides. Sprinkle with the remaining ¼ teaspoon of salt, ¼ teaspoon of pepper, and the dried thyme. Toss again to ensure the squash is well-combined with the seasonings.
4. Grill (or broil) the chicken and squash: Arrange the chicken breasts and squash slices in a single layer on the grill. If broiling, position the rack so that the chicken and squash are about 4-6 inches from the broiler.
5. Cook the squash: Cook the squash just until it is partially softened, approximately 2 to 3 minutes per side. Transfer the squash slices to a plate.
6. Cook the chicken: Cook the chicken until the juices run clear when pierced with a fork, and an instant-read meat thermometer registers 170°F (77°C) when inserted into the thickest part of the breast. This will take about 8 to 10 minutes per side. Transfer the chicken to a platter.
7. Rest the chicken and squash: Allow both the chicken and squash to stand for 15 minutes. This resting period helps the chicken retain its juices, resulting in a more tender and flavorful final product.
8. Prepare the tomato mixture: In a small bowl, combine the remaining 1 tablespoon of low-carb Italian salad dressing and the sugar-free catsup. Set this mixture aside.
9. Portion and freeze: Using the four divided containers, place a chicken breast on one side of each container. Spoon ½ tablespoon of the tomato mixture over each chicken breast. Place 4 to 5 slices of squash in the other section of each container, and top each portion with a piece of butter. Seal the containers and freeze. The chicken can be stored, frozen, for up to 1 month.
10. Reheat and serve: When you are ready to serve, slightly open one corner of the container to vent. Microwave on high until the chicken and squash are hot, about 4 to 5 minutes. Let the container stand in the microwave for 1 minute before serving.
11. Garnish (optional): Garnish with fresh thyme sprigs, if desired.

Expert Tips & Tricks

• Pounding the Chicken: For even faster and more even cooking, consider pounding the chicken breasts to an even thickness before marinating. Place the chicken between two sheets of plastic wrap and gently pound with a meat mallet or rolling pin.
• Grill Marks: To achieve beautiful grill marks, resist the urge to move the chicken and squash around too much while they are cooking. Let them sit undisturbed for a few minutes on each side.
• Flavor Boost: Add a touch of garlic powder or onion powder to the marinade for an extra layer of flavor.
• Vegetable Variety: Feel free to substitute the yellow squash with other low-carb vegetables like zucchini, bell peppers, or asparagus. The cooking time may need to be adjusted slightly.
• Broiler Technique: When broiling, keep a close eye on the chicken and squash to prevent burning. You may need to adjust the distance from the broiler element or reduce the broiling time.
• Thawing: For best results, thaw the frozen containers in the refrigerator overnight before reheating. This will help prevent the chicken from becoming dry.

Serving & Storage Suggestions

Serve this Grilled Italian Chicken with Yellow Squash as a satisfying and healthy main course. A side of cauliflower rice or a green salad complements the dish beautifully. If you are not freezing the dish for later, serve it immediately after grilling.

For storage, leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or in a skillet over low heat until warmed through. It is not recommended to leave cooked chicken at room temperature for more than 2 hours. The frozen containers can be stored in the freezer for up to 1 month.

Nutritional Information

Nutrient	Amount per Serving	% Daily Value
Calories	309 kcal	N/A
Calories from Fat	130 g	N/A
Total Fat	14.5 g	22%
Saturated Fat	3.9 g	19%
Cholesterol	116.5 mg	38%
Sodium	687.5 mg	28%
Total Carbohydrate	5.8 g	1%
Dietary Fiber	1.6 g	6%
Sugars	4.5 g	18%
Protein	38 g	76%

Note: Nutritional information is an estimate and may vary based on specific ingredients and preparation methods.

Variations & Substitutions

• Spice it Up: Add a pinch of red pepper flakes to the marinade or tomato mixture for a touch of heat.
• Herb Variations: Experiment with different herbs such as oregano, basil, or rosemary in place of or in addition to the thyme.
• Vinegar Addition: Add a splash of balsamic vinegar to the salad dressing marinade for a more complex flavor profile.
• Citrus Zest: Grate some lemon zest over the chicken and squash before grilling for a bright, citrusy note.
• Cheese Topping: Sprinkle a small amount of grated Parmesan cheese over the squash during the last few minutes of cooking.
• Different Protein: While this recipe focuses on chicken, it also works well with fish such as salmon or cod. Adjust the cooking time accordingly.

FAQs (Frequently Asked Questions)

Q: Can I use dried Italian seasoning instead of the Italian salad dressing?
A: Yes, you can. Mix dried Italian seasoning with olive oil, vinegar, and a touch of sweetener substitute for a similar flavor profile. Adjust the amounts to your taste.

Q: How do I prevent the chicken from drying out on the grill?
A: Avoid overcooking the chicken. Use a meat thermometer to ensure it reaches 170°F (77°C) and allow it to rest for 15 minutes after grilling.

Q: Can I make this recipe ahead of time and store it in the refrigerator instead of freezing?
A: Yes, you can. Cook the chicken and squash according to the instructions, then store them in separate airtight containers in the refrigerator for up to 3 days. Reheat before serving.

Q: Is there a substitute for sugar-free catsup?
A: You can use tomato paste mixed with a bit of vinegar and sweetener substitute to mimic the flavor of sugar-free catsup.

Q: What if I don’t have a grill?
A: You can use a grill pan on your stovetop or broil the chicken and squash in the oven. Adjust cooking times as needed.

Final Thoughts

This Grilled Italian Chicken with Yellow Squash is a versatile and delicious recipe that’s perfect for anyone following a low-carb lifestyle or simply looking for a healthy and flavorful meal. The combination of savory chicken and tender squash, all infused with Italian herbs and spices, is truly irresistible. I encourage you to try this recipe and make it your own by experimenting with different herbs, spices, and vegetables. Don’t be afraid to share your creations and feedback—happy cooking!