Diabetic Kitchen Diary

I’ve been working on keeping my dinners very low carb, but my wife pointed out something important: she wasn’t staying full. She’d eat, enjoy the meal, and then find herself reaching for a snack later. Not ideal.

So, I’m tweaking things. This Chicken Provençal with Spinach & Artichokes is an early attempt at increasing portion sizes while keeping net carbs low. It’s packed with protein, fiber, and healthy fats—things that should make a meal more satisfying without needing extra starch. I made this on February 12, 2025,and plan to eat it on the 13th, so I’ll see how it holds up over time.

More Food, Still Low Carb

The challenge with low-carb eating is making meals that feel complete. You cut out bread, rice, and pasta, and suddenly, dinner can seem… smaller. Sure, you can fill a plate with vegetables, but not all veggies are filling. I’ve been keeping an eye on fiber, protein, and fats—balancing them better to keep meals both satisfying and aligned with my goals.

I was happy with this chicken dish. It’s generously portioned, full of bold Provençal flavors, and the ingredients are all about substance. Chicken breast (or thighs, if you prefer), marinated artichokes, olives, and a punchy Dijon and white wine sauce bring richness without heaviness.

Why This Works

There are a few tricks at play here. Searing the chicken first creates a rich, golden crust that adds deep flavor before it even hits the oven. Then, as it bakes, the artichokes, tomatoes, and olives release their juices, keeping everything moist and tender. The Dijon and white wine sauce ties it all together, giving every bite a bright, tangy richness.

The second trick is using fresh spinach at the end instead of cooking it down from the start. It keeps its bright green color and fresh flavor, making the whole dish feel more abundant.

And the best part? It all comes together in one skillet. Less cleanup, more flavor.

The Real Test

I’ll be watching how well this holds up as a filling dinner. The higher portions help, but I’ll see if it truly does the job. No one wants to finish a meal and feel like they need something else an hour later.

If this works, I might start leaning toward bigger portions of proteins and hearty, flavorful sauces. More food, still low carb, but enough to really feel like dinner.

Now, let’s get to the recipe.

Chicken Provençal with Spinach & Artichokes

This Chicken Provençal with Spinach & Artichokes is a flavorful, Mediterranean-inspired dish perfect for meal prep. Tender chicken is marinated in a Dijon mustard and white wine sauce, then baked with artichokes, cherry tomatoes, and olives for a burst of Provençal flavors. Fresh spinach is stirred in at the end, adding vibrant color and nutrients. Serve it over cauliflower rice or zucchini noodles for a satisfying, low-carb meal rich in protein and healthy fats.

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Marinating Time 30 minutes mins

Total Time 1 hour hr 15 minutes mins

Course Main Course

Cuisine french Inspired

Servings 4 People

Calories 700 kcal

Ingredients

  

For the Chicken & Vegetables

• 2 lbs boneless skinless chicken breast (or thighs if preferred)
• 1 jar marinated artichoke hearts about 12 oz , drained
• 1 cup cherry tomatoes halved
• ½ cup red onion diced
• ¼ cup pitted olives e.g., green or kalamata, chopped
• 4 cups fresh spinach

For the Marinade/Sauce

• 2 Tbsp Dijon mustard
• 2 Tbsp dry white wine or low-sodium chicken broth
• 2 cloves garlic minced
• 1 tsp dried thyme
• 1 tsp dried rosemary
• ½ tsp salt
• ¼ tsp black pepper
• 2–3 Tbsp extra-virgin olive oi

Instructions

 

Step 1: Marinate the Chicken

• In a bowl or a zip-top bag, whisk together Dijon mustard, white wine, garlic, thyme, rosemary, salt, pepper, and 2 Tbsp olive oil.
• Add the chicken, ensuring it’s well-coated. Marinate for at least 30 minutes (or overnight for deeper flavor).

Step 2: Sear the Chicken

• Preheat the oven to 400°F (200°C).
• Heat 1 Tbsp olive oil in a large oven-safe skillet over medium-high heat.
• Remove the chicken from the marinade (reserve any remaining marinade) and sear for 2–3 minutes per side until golden brown.

Step 3: Assemble & Bake

• Remove from heat and scatter the drained artichokes, cherry tomatoes, red onion, and olives around the chicken in the skillet (or transfer everything to a baking dish if needed).
• Pour the reserved marinade over the top.
• Bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Step 4: Add Spinach & Serve

• Remove from the oven and immediately stir in fresh spinach, allowing it to wilt in the residual heat.
• Serve warm over cauliflower rice, zucchini noodles, or as is.

Notes

Storage & Meal Prep Tips

• Fridge: Store in airtight containers for up to 4 days.
• Freezing: Freeze portions without the spinach, then add fresh spinach when reheating.
• Reheating: Microwave or warm on the stovetop until heated through.

Nutrition Facts (Per Serving)

• Calories: ~700 kcal
• Protein: ~50g
• Net Carbs: ~15g
• Fats: Primarily monounsaturated from olive oil

Keyword Diabetes-friendly, healthy fats, low-carb