中 Easy Mediterranean Chicken Recipe | Fresh & Healthy

by | Jun 3, 2024 | Chicken Recipes, Recipes

Remember that amazing dinner party from last summer? The one where lemon and herb smells filled the air and made everyone happy? You probably served something like our Easy Mediterranean Chicken Recipe.

It’s a simple and tasty dish that many people love. Made with Extra Virgin Olive Oil, lemon, and spices, it captures the Mediterranean spirit perfectly. It’s great for family dinners or fancy events. And it’s easy to make with fresh, healthy items.

Table of Contents

Key Takeaways

  • This easy Mediterranean chicken dish has a 4.86 rating from 14 votes.
  • Preparation time is roughly 20 minutes, with total time close to 50 minutes.
  • Marinating time can vary from 20 minutes to 8 hours based on your schedule.
  • Oven temperature for baking: 350F with the internal temperature target at 165F.
  • Nutritional benefits include 296 calories, 22g protein, and 3g carbohydrates per serving.
  • The recipe calls for 8 chicken thighs and 4 chicken breasts, providing flexible portion sizes.
  • This dish is gluten-free and can be stored for up to 3-5 days in airtight containers.

Ready for a taste of the easy Mediterranean? Let’s show you how to make this delicious dish. It’s packed with flavor and easy to prepare.

Why Youll Love This Mediterranean Chicken Recipe

This Mediterranean chicken recipe is filled with delicious flavors and good for you too. It’s seasoned with rich spices and cooked in Extra Virgin Olive Oil. This makes it a favorite for everyone, easy to make, and great for any meal.

Flavorful and Healthy

This recipe shows why Mediterranean food is praised for its taste and health benefits. With garlic, olives, and feta, it bursts with flavor. Its not just tasty but also is packed with nutrients. It has tomatoes, parsley, and olive oil, which are rich in vitamins and healthy fats.

Nutrient Amount per Serving
Calories 297kcal
Carbohydrates 5g
Protein 28g
Fat 16g
Saturated Fat 4g
Cholesterol 89mg
Sodium 592mg
Potassium 645mg
Fiber 1g
Sugar 1g
Vitamin A 1881IU
Vitamin C 11mg
Calcium 134mg
Iron 1mg

Quick and Easy to Prepare

This Mediterranean chicken is quick to make. It’s ready to enjoy in just 30 minutes. Perfect for any night, busy or not, or when friends come over. It’s quick to cook but packed with great taste and nutrition.

Perfect for Any Meal

This recipe is great for any occasion. It fits a simple family dinner or a fancy party. Everyone enjoys it because of its tasty mix of garlic, olives, and more. It always turns out to be a hit.

Ingredients Needed for Mediterranean Chicken

To make perfect Mediterranean Chicken, start by gathering the right ingredients. Your dish should be tasty and good for you, following the Mediterranean style. Here’s what you’ll need to make this great meal:

healthy mediterranean recipes

Main Ingredients

For the best Mediterranean Chicken, use two big, boneless, skinless chicken breasts. You’ll also need:

  • 1/2 cup dry white wine or chicken broth
  • 1 cup little tomatoes
  • 1/3 cup Kalamata olives
  • 1 tablespoon capers
  • 2 cups fresh baby spinach
  • 1/2 cup crumbled feta cheese

Spices and Seasonings

The Mediterranean diet is rich in flavorful spices. For this chicken dish, you’ll want:

  • 3 cloves of garlic, minced
  • 1/4 cup olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon paprika
  • 1/2 teaspoon cumin
  • A pinch of nutmeg
  • Salt and pepper to taste

Using fresh garlic, different spices, and quality olive oil makes your Mediterranean Chicken taste amazing. A bit of lemon juice and some chopped parsley at the end really brings out the flavors. It makes this traditional Mediterranean dish something you have to try.

Nutrient Amount per Serving
Calories 297 kcal
Carbohydrates 5g
Protein 28g
Fat 16g
Saturated Fat 4g
Polyunsaturated Fat 2g
Monounsaturated Fat 8g
Cholesterol 89mg
Sodium 592mg
Potassium 645mg
Fiber 1g
Sugar 1g
Vitamin A 1881IU
Vitamin C 11mg
Calcium 134mg
Iron 1mg

This meal is cooked in just one skillet, making it fast and easy. It will quickly become a favorite of your healthy Mediterranean recipes.

Step-by-Step Preparation Guide

Making a tasty Mediterranean chicken is a joy. Just follow these steps closely. You’ll get a great chicken dish, very Mediterranean in style.

Marinating the Chicken

Start by marinating boneless, skinless chicken breasts. Mix Extra Virgin Olive Oil, garlic, lemon juice, and white wine together. Add Kalamata olives, capers, and feta for that Mediterranean taste. Marinate the chicken for 20-30 minutes.

Searing the Chicken

Take a Le Creuset skillet and heat olive oil over medium-high heat. Sear each chicken breast 5-6 minutes on each side. This makes a delectable brown crust and keeps the chicken moist.

Baking to Perfection

After searing, put the chicken in a hot oven. Bake it at 375簞F for around 20 minutes. Make sure it reaches 165簞F inside. A meat thermometer helps tell when it’s done.

  1. Calories per serving: 297kcal
  2. Protein: 28g
  3. Fat: 16g
  4. Saturated Fat: 4g
  5. Cholesterol: 89mg
  6. Sodium: 592mg
  7. Potassium: 645mg
  8. Carbohydrates: 5g
  9. Vitamin A: 1881IU
  10. Vitamin C: 11mg
  11. Calcium: 134mg
  12. Iron: 1mg
  13. Fiber: 1g
  14. Sugar: 1g
Ingredient Nutritional Information
Calories 413.6kcal
Carbohydrates 14.4g
Protein 50.5g
Fat 14.6g
Saturated Fat 2.5g
Cholesterol 145.2mg
Sodium 513.8mg
Potassium 1281.1mg
Fiber 3.7g
Sugar 5.7g
Vitamin A 1154.6IU
Vitamin C 38.3mg
Calcium 78.8mg
Iron 2.2mg

Stick to these steps carefully. You’ll end up with awesome Mediterranean chicken. Its perfect – moist, tasty, and true to the Mediterranean diet.

Marinating Techniques and Tips

Marination is key in making Mediterranean dishes tasty, especially when cooking healthy recipes. This section focuses on marinating chicken for the best flavor. Let’s learn how to infuse the best taste.

healthy mediterranean recipes

Importance of Marinating

Marinating does a lot. It makes the meat tender and full of flavor. For instance, a marinade with yogurt not only tastes good but also makes chicken more tender and juicy. It does this by breaking down the meat’s tough fibers.

Best Practices for Marinating Chicken

Marinate chicken for at least 20 minutes for good taste. For richer flavor, marinate it for 2 to 4 hours, or even overnight. Here are some tips for better marination:

  • Use a yogurt marinade with lemons, garlic, and Stonyfield organic whole milk yogurt for tanginess and rich aroma.
  • Add oregano, mint, cumin, and other Mediterranean spices to give the chicken more depth and taste.
  • Put in fresh parsley for extra flavor.
  • To make sure the marinade coats the chicken well, use a ziplock bag or a sealed dish.
  • After marinating, you can pan-cook, grill, or bake the chicken, as you like.

Marination is a crucial skill for cooking tasty Mediterranean dishes. It makes the chicken both flavorful and tender. This delights anyone who eats it, making your meals a hit.

The Role of Extra Virgin Olive Oil in Mediterranean Cooking

Extra Virgin Olive Oil (EVOO) is key in Mediterranean meals. It’s known for its good fats and lots of health perks. In dishes with mediterranean chicken breast, this oil makes the food taste better. It also boosts the meal’s nutrition.

Health Benefits

EVOO gives a bunch of health wins when used in mediterranean dishes. It’s packed with MUFAs and antioxidants. Studies show EVOO is good for cooking, with a smoke point of 374-405 degrees F. This makes it stable at higher temperatures.

Adding EVOO to a Mediterranean diet can lower heart disease, stroke, and diabetes risks. It also helps your brain and fights inflammation and cancer.

  • Contains monounsaturated fats (MUFAs), which are heat-stable.
  • Rich in antioxidants, contributing to oxidative stability.
  • Improves nutrient retention even when heated.

For marinating and searing, use about 2 tbsp of EVOO in your mediterranean chicken breasts. This improves taste and health at the same time.

Oil Type Smoke Point (Degrees F)
Extra Virgin Olive Oil 374-405
Sunflower Oil 440
Vegetable Oil 400-450
Canola Oil 400
Peanut Oil 450
Unrefined Coconut Oil 350
Refined Coconut Oil 450
Avocado Oil 570
Grapeseed Oil 420
Corn Oil 450

EVOO not only makes classic Mediterranean meals tasty. It also keeps them healthy. In recipes with mediterranean chicken breast, it’s truly vital. It brings both flavor and health to the table, making Mediterranean cuisine special.

Variations and Substitutions

Exploring easy mediterranean dishes shows a world of yummy options. It makes sure all people can taste the joys of the Mediterranean diet. We offer some great alternatives and subs to meet different tastes and diets. They’re perfect for making varied Mediterranean meals.

Alternative Cuts of Chicken

The usual recipe uses chicken thighs. But, swapping them for chicken breasts is easy. It offers a lighter choice. Chicken breasts are a top pick for those wanting fewer calories, without giving up Mediterranean flavors. Here’s how they compare nutritionally:

Nutrient Chicken Thighs (per serving) Chicken Breasts (per serving)
Calories 525kcal 297kcal
Protein 45.9g 28g
Fat 34.4g 16g
Carbohydrates 6.6g 5g

easy mediterranean dishes

Vegetarian Options

For veggie lovers, Mediterranean meals offer lots of deliciousness. Simply swap out chicken for plant-based choices. Think marinated tofu, seitan, or big veggies like portobello mushrooms and aubergines.

When you add Mediterranean spices and things like olive oil, balsamic vinegar, and fresh herbs, you get a tasty dish. It keeps the traditional mediterranean cooking ideas alive. This approach works whether you’re a strict vegetarian or just want a meat-free Monday. It ensures all can enjoy the Mediterranean feast.

Pairing Your Mediterranean Chicken with Sides

Pairing your Mediterranean chicken with the right sides can make your meal much better. Good sides add to the taste and make sure the meal is balanced. They help you eat in a healthy way like in the Mediterranean diet.

Best Side Dishes

For a perfect match with your Mediterranean chicken, we suggest these sides:

  • Mediterranean Couscous Salad
  • Italian Oven Roasted Vegetables
  • Greek Green Bean Salad

These dishes offer different textures and use fresh, healthy ingredients. They fit the Mediterranean diet well.

Beverage Recommendations

Pick a drink that goes well with your Mediterranean chicken to enhance your meal:

  • Light-bodied white wines work great, like Sauvignon Blanc or Pinot Grigio. They match the chicken’s lemony flavors.
  • Refreshing herbal infusions like mint or chamomile tea can also bring a nice balance to your meal.

Whether it’s a simple weeknight meal or a Sunday gathering, good sides and drinks will make your meal more enjoyable. They also ensure your meal is tasty and nutritious.

Calories Carbohydrates Protein Fat Saturated Fat Fiber Sugar Vitamin A Vitamin C Calcium Iron
297kcal 5g 28g 16g 4g 1g 1g 1881IU 11mg 134mg 1mg

Common Mistakes to Avoid While Cooking Mediterranean Chicken

Getting your Mediterranean chicken just right means steering clear of some common mistakes. First, keep the chicken skin on while cooking. This keeps it juicy. You can always take the skin off later.

Remember, never wash raw chicken under a running tap. This spreads harmful bacteria. Also, make sure to marinate the chicken for an hour or more. It helps keep the meat moist and adds flavor.

easy mediterranean dishes

When it comes to defrosting, the fridge is your friend. Move the chicken from the freezer to the fridge two hours before cooking. It avoids a mushy texture from too much marinating.

Always sear the outside well. This locks in flavors and keeps the seasoning on the chicken. Check the chicken’s inside temperature is at least 165簞F. This kills any germs. But, don’t cook it too long, or it’ll be dry.

Chicken is the most commonly-consumed animal protein in the U.S., with the average American expected to eat more than 98 pounds of chicken in 2023 according to USDA estimates.

For quick and tasty recipes, let the chicken rest after cooking. This ensures it’s still juicy. Freezing the chicken in slices with parchment paper makes defrosting just what you need easier. Different cuts offer different tastes and juiciness. Thighs are often more flavorful and succulent than breasts.

Common Mistake Recommended Practice
Washing chicken under running water Avoid washing to prevent bacteria spread
Over-marinating the chicken Marinate for at least one hour but not excessively
Under-searing the chicken Ensure to sear thoroughly for a flavorful crust
Overcooking the chicken Cook to 165簞F for safety, but avoid dryness
Not resting the chicken after cooking Allow resting to retain juices and tenderness

Benefits of Including Mediterranean Chicken in Your Diet

Adding Mediterranean chicken to your meals boosts your health. This tasty choice provides lots of benefits. You get to enjoy amazing flavors while taking care of your body.

Health Advantages

The Mediterranean diet is great for your heart. It helps your cholesterol, blood pressure, and sugar levels. Taking the skin off the chicken after cooking lowers its fat.

Recipes like this strengthen your health. They help control your weight and keep you well.

Nutritional Information

One serving of this dish gives you:

Calories 413.6 kcal
Carbohydrates 14.4 g
Protein 50.5 g
Fat 14.6 g
Saturated Fat 2.5 g
Polyunsaturated Fat 1.9 g
Monounsaturated Fat 7.8 g
Trans Fat 0.03 g
Cholesterol 145.2 mg
Sodium 513.8 mg
Potassium 1281.1 mg
Fiber 3.7 g
Sugar 5.7 g
Vitamin A 1154.6 IU
Vitamin C 38.3 mg
Calcium 78.8 mg
Iron 2.2 mg

The recipe uses olive oil from Kyparissia, Greece. Along with lemon juice and fresh vegetables, it’s full of antioxidants and vitamins. Eating Mediterranean meals helps you get all the nutrients you need for a healthy life.

Storage and Reheating Tips

To keep your Mediterranean Chicken fresh and tasty, you must store it right. Here are the steps to help your meal stay delicious.

Proper Storage Techniques

After you’ve enjoyed your Mediterranean meal, it’s important to store the leftovers correctly. This will help you enjoy them again. Put your Mediterranean Chicken in airtight containers to shield it from air and moisture. This helps maintain its taste. Keep these containers in your fridge; they will be good for four days. Don’t freeze it because the veggies, cheese, and olives won’t taste as good after.

Reheating Instructions

Gently rewarming your Mediterranean Chicken is the best way to keep it juicy and full of flavor. You can do this on the stove in a skillet over medium heat or in the microwave on a low setting. If you reheat on the stove, a little olive oil can help prevent the chicken from drying out. Mix it while warming to evenly heat up. For the tastiest experience, eat within a couple of days of cooking.

Here’s the nutrition info for this Mediterranean Chicken recipe:

Nutrition Fact Value per Serving
Calories 344 kcal
Protein 27g
Fat 15g
Carbohydrates 3g
Sodium 1069mg
Cholesterol 85mg

Perfect Occasions for Serving Mediterranean Chicken

This mediterranean chicken recipe is perfect for many events. It works well for quiet family dinners and big parties. It’s simple to make and everyone loves it. It’s a surefire way to please your guests.

Ideal for Family Dinners

Nourishing and delicious meals are important for family dinners. This flavorful chicken recipe is a great fit. It’s not just delicious but also good for those watching their diet. The recipe uses 24 ounces of chicken breast. This amount is perfect for feeding the family, and leftovers can last up to four days. This means you can have meals ready for the week.

Great for Parties and Gatherings

This dish is also perfect for parties. You can tweak the ingredients to suit your guests’ tastes and needs. For instance, you can use a different seasoning or use white wine in place of chicken broth. It’s a versatile dish everyone will enjoy. It takes about 1 hour and 5 minutes to cook and only 20 minutes to prepare. A dish that’s easy to make and still impresses.

It’s important to cook the chicken until it reaches 160簞F to ensure it’s safe to eat, especially for a bigger group. Serve with salads and veggies to add more to the meal.

History and Origin of Mediterranean Chicken Recipes

Mediterranean Chicken recipes have a rich history. They come from the Mediterranean’s love for fresh, healthy food. Starting with research by Ancel Keys, a scientist, the Mediterranean diet is known for helping the heart. Keys found that people in small Italian towns were healthier than those in wealthy areas. This showed how important food is for our health.

The diet focuses on foods like fruits, vegetables, whole grains, beans, and nuts. It also includes lean meats like chicken. Eating chicken 1-3 times a week is a great way to get important nutrients. Popular dishes include Mediterranean Chicken, Meatballs with Roasted Peppers and Polenta, and Mediterranean Chicken & Pasta.

This diet is all about balance. It says to eat little red meat and sweets, but more lean protein. Roasting Mediterranean Chicken recipes at 400 degrees with fresh veggies and spices is key. Ingredients like kosher salt, black pepper, and good olive oil add Mediterranean flair. Adding lemon and high-quality olive oil at the end makes a meal that’s tasty and good for you.

FAQ

What makes this Mediterranean Chicken Recipe easy to prepare?

This recipe is quick to prepare, thanks to its simple steps like marinating, searing, and baking. It takes just a few minutes to get ready.

Why is Extra Virgin Olive Oil essential in this recipe?

Extra Virgin Olive Oil brings rich flavor and is good for your heart. It’s a key ingredient in Mediterranean dishes because of its benefits.

Can I use chicken breasts instead of thighs for this recipe?

Yes, chicken breasts can be used instead of thighs. Both will take in the flavors well, but thighs are usually more juicy.

What are the best side dishes to pair with Mediterranean Chicken?

Great choices are a fresh salad, veggies, or a light white wine. They enhance your meal with great flavors.

How long should I marinate the chicken to get the best flavor?

For the best taste, marinate for at least 20 minutes. For deeper flavor, marinate for a few hours or even overnight.

What are some common mistakes to avoid while cooking Mediterranean Chicken?

Don’t marinate for too long to prevent a mushy texture. Ensure you sear well for a crisp outside. And, take care not to overcook it to avoid dryness.

Are there vegetarian options available for this recipe?

Yes, you can make a vegetarian version. Use plant-based alternatives to get the same rich flavors. This way, it’s friendly to vegetarians too.

What health benefits does Mediterranean Chicken offer?

This dish is high in protein and low in carbs, making it nutritious. It’s packed with antioxidants and vitamins, supporting health and fitness.

How should I store and reheat leftover Mediterranean Chicken?

Keep leftovers in a sealed container in the fridge. Reheat gently to keep it moist. Eat within a few days to enjoy it at its best.

What occasions are perfect for serving Mediterranean Chicken?

It’s a great choice for both casual meals and special events. Its tasty and simple to make, perfect for when you want to impress others.