Mediterranean Lemon Herb Chicken
Mediterranean Lemon Herb Chicken is a light yet savory dish that embodies the essence of Mediterranean cuisine through its use of fresh herbs, bright citrus flavors, and heart-healthy olive oil. This dish features tender chicken breasts that have been marinated in a vibrant mixture of fresh lemon juice and zest, garlic, and a blend of aromatic herbs such as rosemary and thyme, infusing the meat with moisture and flavor. After marinating, the chicken is expertly pan-seared to achieve a beautifully golden exterior while maintaining a juicy, succulent interior.
The dish is then accentuated with a colorful medley of cherry tomatoes and Kalamata olives, adding a sweet and briny contrast that complements the herbal chicken perfectly. A final garnish of fresh parsley and optional crumbled feta cheese introduces an additional layer of freshness and a creamy tanginess that elevates the overall flavor profile.
Mediterranean Lemon Herb Chicken is not just a meal; it’s a celebration of simple, wholesome ingredients coming together to create a harmonious and nutritious dish that’s as pleasing to the palate as it is to the body. It pairs wonderfully with a side of quinoa, a crisp green salad, or roasted vegetables, making it a versatile option for any dining occasion, from a casual family dinner to a more formal gathering. This dish captures the sunny, vibrant spirit of the Mediterranean, offering a delicious way to enjoy the benefits of a diet rich in olive oil, lean proteins, and fresh produce.
Prep Time: 15 minutes
Marinating Time: 30 minutes
Cook Time: 20 minutes
Total Time: 1 hour 5 minutes
INGREDIENTS:
– 4 boneless, skinless chicken breasts (about 6 ounces each)
– 2 tablespoons extra-virgin olive oil, divided
– 3 cloves garlic, minced
– 1 tablespoon fresh rosemary, chopped
– 1 tablespoon fresh thyme, chopped
– Zest and juice of 1 lemon
– 1 cup cherry tomatoes, halved
– 1/2 cup Kalamata olives, pitted
– 1/4 cup red onion, thinly sliced
– 1/4 cup fresh parsley, chopped
– Salt and pepper, to taste
– Optional: 1/4 cup crumbled feta cheese for garnish
INSTRUCTIONS:
Marinate the Chicken: In a large bowl, combine 1 tablespoon olive oil, garlic, rosemary, thyme, lemon zest, and half of the lemon juice. Season with salt and pepper. Add the chicken breasts, ensuring they’re fully coated. Cover and let marinate in the refrigerator for at least 30 minutes, or up to 4 hours for deeper flavor.
Cook the Chicken: Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat. Remove the chicken from the marinade (discard the marinade) and cook for 6-7 minutes on each side, or until golden and cooked through. Transfer to a plate and cover to keep warm.
Saute the Vegetables: In the same skillet, add the cherry tomatoes, Kalamata olives, and red onion. Sauté for about 3-4 minutes, until the tomatoes are slightly softened. Off the heat, stir in the remaining lemon juice.
Serve: Slice the chicken and arrange on plates. Top with the tomato-olive mixture, sprinkle with fresh parsley, and if using, crumbled feta cheese. Drizzle any remaining pan juices over the top.
Serving Suggestion:
Serve alongside a quinoa salad or a mixed greens salad dressed with olive oil and lemon vinaigrette. A side of grilled asparagus or zucchini would complement the flavors well.
NOTES:
Adding feta cheese will increase the calories, fat, and sodium content slightly. The nutritional values are estimated based on the ingredients used and may vary according to portion size and specific ingredients used.
This dish embodies the heart-healthy principles of the Mediterranean diet, focusing on lean proteins, healthy fats, and fresh vegetables. It’s a flavorful, nutritious meal that supports a balanced diet.
NUTRITIONAL INFO:
(per serving, without feta cheese):
– Calories: 310
– Protein: 36g
– Fat: 15g (Saturated Fat: 2g; Monounsaturated Fat: 8g)
– Carbohydrates: 8g
– Fiber: 2g
– Sugar: 3g
– Sodium: 480mg (depends on added salt and the sodium content of the olives)