MEDITERRANEAN CHICKEN

MEDITERRANEAN CHICKEN

This Mediterranean Chicken recipe is a simple yet delicious dish that embodies the vibrant flavours of the Mediterranean. The chicken breast is marinated in olive oil, lemon juice, and dried oregano, then perfectly cooked. Topped with fresh cherry tomatoes and creamy feta cheese, this dish offers a beautiful balance of tangy, salty, and savoury notes. Perfect for a quick and healthy dinner, this recipe brings a taste of the Mediterranean to your table in under 30 minutes. Pair it with roasted vegetables or a crisp salad for a complete meal.

RECIPE CATEGORY

Entrée, Dinner

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION / TECHNIQUES

Marinate, Pan-Fry, Sauté

OCCASION / HOLIDAY

Weeknight Dinner, Family Meal, Spring, Summer, Special Occasion

SPECIAL CONSIDERATION / DIETARY CONCERNS

Healthy, Low Fat, Low Carb, Gluten-Free, Quick & Easy, High Protein

DISH TYPE

Chicken Dish, Entrée

INGREDIENTS FOR MEDITERRANEAN CHICKEN

• 1 chicken breast (150g)

• 1 tbsp olive oil

• 1 tbsp lemon juice

• 1/2 tsp dried oregano

• 5 cherry tomatoes, halved

• 1/4 cup feta cheese, crumbled

• Salt and pepper to taste

FULL NUTRITIONAL INFORMATION

• Calories: 280 kcal

• Protein: 30g

• Carbohydrates: 4g

• Sugars: 2g

• Fibre: 1g

• Fat: 16g

• Saturated Fat: 5g

• Sodium: 350mg

• Potassium: 450mg

• Vitamin C: 20% of Daily Value (DV)

• Calcium: 15% of Daily Value (DV)

• Iron: 6% of Daily Value (DV)

PREPARATION FOR MEDITERRANEAN CHICKEN

1. Prepare the Marinade: In a small bowl, mix olive oil, lemon juice, dried oregano, salt, and pepper.

2. Marinate the Chicken: Place the breast in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken and coat it thoroughly. Seal the bag or cover the dish and refrigerate for at least 30 minutes or 2 hours for a deeper flavour.

3. Preheat the Pan: Heat a non-stick pan over medium heat. Add a small amount of olive oil to prevent sticking if necessary.

4. Cook the Chicken: Remove the chicken from the marinade, letting any excess drip off. Place the chicken in the hot pan and cook for 6-8 minutes on each side until the internal temperature reaches 75°C (165°F). Ensure you cook the chicken correctly.

5. Add Toppings: In the last 2 minutes of cooking, add the halved cherry tomatoes to the pan. Allow them to soften slightly. Once you finish cooking the chicken, please remove it from the pan and sprinkle crumbled feta cheese.

6. Rest and Serve: Let the chicken rest for 5 minutes to allow the juices to redistribute. Serve hot, garnished with additional fresh herbs or a drizzle of balsamic glaze if desired.

PREP TIME

10 minutes (plus 30 minutes to 2 hours of marinating time)

COOKING TIME

12-16 minutes

TIPS FOR MEDITERRANEAN CHICKEN

• Use fresh oregano or thyme for a more strong flavour.

• Don’t overcook the chicken; using a meat thermometer ensures it stays juicy and tender.

• Serve with a side of quinoa or couscous for a complete meal.

VARIATIONS

• Add a handful of Kalamata olives to the pan for extra Mediterranean flair.

• Substitute the feta with goat cheese for a creamier texture.

• Add sliced red onions to the pan with the tomatoes for added sweetness.

PREPPING AND STORAGE

• Fridge: Store leftover chicken in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave to avoid drying out.

• Freezer: Marinate the chicken, then freeze it raw in a sealed bag for up to 3 months. Thaw in the fridge overnight before cooking.