Chicken is a versatile and popular ingredient that can be incorporated into a variety of healthy dishes. The Mediterranean diet, known for its emphasis on fresh, whole foods, offers a fantastic framework for creating flavorful and nutritious chicken recipes. These recipes often feature lean chicken combined with an array of vegetables, herbs, and healthy fats like olive oil, promoting heart health and reducing inflammation. This article explores several easy and delicious Mediterranean diet chicken recipes that you can easily incorporate into your meal plan.
One-Pan Mediterranean Chicken Skillet
For busy weeknights, one-pan meals are a lifesaver. This Mediterranean chicken skillet recipe, ready in under 30 minutes, is packed with classic Mediterranean flavors. It features garlicky seared chicken, briny olives, creamy feta, tomatoes, and parsley, all cooked in one skillet for easy cleanup.
Ingredients:
- Boneless, skinless chicken breasts (or bone-in, skin-on chicken breasts or thighs)
- Extra virgin olive oil
- Garlic and onion
- Dried oregano
- Green or Kalamata olives
- Dry white wine
- Lemon juice
- Chicken broth
- Chopped tomatoes
- Feta cheese
- Parsley
Instructions:
- Pat the chicken breasts dry and make shallow slits on each side.
- Rub garlic on both sides of the chicken, pushing some into the slits. Season with salt, pepper, and oregano.
- Heat olive oil in a large cast iron skillet over medium-high heat. Sear the chicken on both sides, then add white wine and reduce by half.
- Add lemon juice and chicken broth. Sprinkle remaining oregano on top. Cover and cook for 5-6 minutes on one side, then flip and cook for another 5-6 minutes, or until the internal temperature reaches 165°F (74°C).
- Uncover and top with chopped onions, tomatoes, and olives. Cover again and cook for 3 minutes. Finish with parsley and feta cheese (if using).
Serving Suggestions: Serve this dish as is, or over pasta, rice, crusty bread, or rosemary focaccia to soak up the sauce. You can also add spinach just before serving.
Mediterranean Chicken Stir Fry
This easy one-pan Mediterranean chicken stir fry comes together in just 30 minutes. It's a simple yet flavorful weeknight meal that features staples of Mediterranean cuisine: tomatoes, spinach, lemon, oregano, smoked paprika, and feta cheese. It's healthy, gluten-free, keto, low-carb, and rich in protein and fiber.
Ingredients:
- Skinless boneless chicken thighs, chicken breasts, or tenderloins
- Olive oil
- Smoked paprika
- Dried oregano
- Salt and pepper
- Cherry tomatoes
- Spinach
- Minced garlic
- Feta cheese
- Lemon or lime
Instructions:
- Slice chicken thighs into smaller segments and season generously with smoked paprika, dried oregano, salt and pepper.
- In a large, high-sided skillet, heat olive oil. Add the chicken to the skillet and cook on medium heat on both sides for about 10 or 15 minutes until the chicken is completely cooked. Remove chicken from the skillet.
- To the same skillet (with juices from chicken), add fresh spinach, half of the halved cherry tomatoes (saving the other half for later), and minced garlic.
- Cook until the tomatoes burst and start to lose their shape without letting it reduce too much. Stir in the feta and spinach, and return the chicken and any juices to the skillet.
Serving Suggestions: Serve this dish as is, or over roasted spaghetti squash as a great alternative to regular pasta.
Read also: A Review of the Mediterranean Diet in Kidney Disease
Mediterranean Chicken and Rice (Greek Lemon Chicken and Rice)
Chicken and rice is a classic combination, especially in the Mediterranean. This recipe involves cooking the chicken and rice together in the oven, resulting in perfectly roasted chicken with Greek-style lemon rice.
Ingredients:
- Chicken drumsticks or thighs (skin on, bone-in)
- Olive oil
- Salt and pepper
- Lemon
- Garlic
- Dried oregano
- Long grain rice
- Bay leaf
- Chicken broth
Instructions:
- Preheat oven to 350°F (180°C).
- Coat the chicken legs with olive oil and season with salt and pepper.
- Heat a pan and brown the chicken for about 2 minutes on each side. Add the lemon juice from 1 lemon and sauté for 1 more minute until lemon juice has evaporated. Remove the chicken from the pan and set aside.
- In a 3 qt baking dish (about 13 x 9 inch or 32 x 22 cm), place the uncooked rice, add the garlic, bay leaf, lemon slices, lemon juice, oregano, olive oil and chicken broth. Stir gently.
- Place the chicken legs on top.
- Cover with aluminum foil and bake for 20 minutes, remove foil, and continue baking for about 20-30 minutes more, until rice is done, and chicken is cooked through.
- Serve.
Mediterranean Chicken and Orzo
This dish features creamy orzo, burst tomatoes, salty olives and feta, and fork-tender chicken thighs, all coming together for a delicious and easy meal.
Ingredients:
- Chicken thighs
- Olive oil
- Salt and pepper
- Onion
- Garlic
- Cherry or grape tomatoes
- Orzo
- Chicken stock
- Kalamata or gaeta olives
- Feta cheese
- Lemon juice
- Parsley
- Hot red pepper flakes (optional)
- Honey (optional)
- Oregano (optional)
Instructions:
- Pat the chicken thighs very dry with paper towels and season with salt and pepper on both sides.
- Heat olive oil in a large pan to medium heat. Once shimmering, add the chicken thighs and cook for 4-5 minutes per side or until golden brown. Place the chicken onto a plate and tent with foil.
- Add the diced onion to the pan along with a pinch of salt. Once the onions are soft and translucent (about 5-7 minutes) add the garlic and cook for another 1-2 minutes or until fragrant. Add the hot red pepper flakes and tomatoes to the pan and cook for 2 minutes or until the tomatoes begin to burst.
- Add the orzo and mix well to coat with the olive oil. Toast the orzo for 3 minutes then add the chicken stock, honey, and oregano. Bring to a boil. Once boiling, turn the heat down to low and nestle the chicken pieces into the orzo. Cover the pot and cook until the orzo is tender and most of the liquid has absorbed (about 12-15 minutes).
- Uncover the pot and mix in the olives and lemon juice. Remove the pan from the heat and add the parsley and feta. If the orzo is too dry add a touch more chicken stock and olive oil if needed. Taste test and adjust salt and pepper if required.
Other Mediterranean Chicken Recipe Ideas
Beyond the featured recipes, here are some additional ideas for incorporating chicken into your Mediterranean diet:
- Mediterranean Chicken Breast: Combine lean chicken with juicy tomatoes and fragrant herbs for a heart-healthy dinner.
- Mediterranean Chicken Sandwich: Layer shredded chicken with sun-dried tomatoes, fresh basil, and mozzarella in a warm whole-grain pita.
- Mediterranean Chicken Salad: Pair roasted chicken with nutrient-packed spinach and crunchy vegetables.
- Grilled Mediterranean Chicken Kebabs: Marinate chicken and vegetables in herbs and olive oil, then grill to perfection.
- Mediterranean Chicken Grain Bowl: Combine roasted chicken, fluffy quinoa, and vibrant vegetables in a lemon dressing.
- Mediterranean Chicken Stew: Create a hearty mix of lean chicken, fiber-rich lentils, and fresh vegetables.
- Lemon Caper Chicken: Cook chicken breasts in a zesty lemon caper sauce.
- Chicken Thighs with Farro and Vegetables: Combine chicken thighs with fiber-rich farro and fresh vegetables in one pan.
- Slow-Cooked Mediterranean Chicken: Simmer chicken with tomatoes, vegetables, and a rich wine sauce.
- Mediterranean Chicken Meatballs: Mix lean ground chicken with whole grain rice and fresh herbs.
Key Ingredients in Mediterranean Chicken Recipes
- Chicken: Opt for lean cuts like boneless, skinless chicken breasts or thighs.
- Olive Oil: Use extra virgin olive oil for its flavor and health benefits.
- Vegetables: Incorporate a variety of colorful vegetables like tomatoes, spinach, onions, garlic, bell peppers, artichokes, sun-dried tomatoes, asparagus, green beans, cucumber, zucchini, and arugula.
- Herbs and Spices: Utilize Mediterranean herbs like oregano, basil, rosemary, and thyme, as well as spices like smoked paprika.
- Olives: Kalamata or green olives add a briny flavor.
- Feta Cheese: This salty cheese is a staple in Mediterranean cuisine.
- Lemon Juice: Adds brightness and acidity.
- Wine: Dry white wine can enhance the flavor of sauces.
Tips for Making the Best Mediterranean Chicken
- Use Fresh, High-Quality Ingredients: The Mediterranean diet emphasizes fresh, whole foods, so choose the best ingredients you can find.
- Don't Be Afraid to Experiment: Feel free to adjust the recipes to your liking and use what you have on hand.
- Season Generously: Herbs and spices are key to Mediterranean flavors, so don't be shy with them.
- Control the Heat: When searing or sautéing chicken, make sure the pan is hot enough to get a good sear without burning the ingredients.
- Check for Doneness: Use a meat thermometer to ensure the chicken is cooked to a safe internal temperature of 165°F (74°C).
Read also: Delicious Mediterranean Recipes
Read also: Mediterranean Diet, Instant Pot Style
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