Mediterranean Diet Recipe: Chicken & Vegetables

       

The Mediterranean diet is celebrated for its rich flavors and health benefits, emphasizing whole foods, lean proteins, healthy fats, and fresh vegetables. Chicken breast is a versatile, lean protein that fits seamlessly into this diet, offering a nutritious and satisfying base for many meals. Below, we present a mouthwatering Mediterranean chicken breast recipe that’s easy to prepare, packed with nutrients, and full of bold flavors typical of Mediterranean cuisine.

Why Choose the Mediterranean Diet?

The Mediterranean diet is based on the traditional foods eaten in countries like Greece, Italy, and Spain. It’s well-known for promoting heart health, supporting weight management, and reducing the risk of chronic diseases like diabetes and certain cancers. The diet focuses on fresh vegetables, fruits, whole grains, legumes, nuts, seeds, healthy fats (like olive oil), lean proteins (including fish and poultry), and moderate consumption of dairy and wine.

The Key Ingredients

In this recipe, we combine the classic elements of Mediterranean cuisine, such as olive oil, garlic, herbs, and vegetables, with lean chicken breast. This dish is not only tasty but also brimming with antioxidants, healthy fats, and protein.

Mediterranean Chicken Breast with Vegetables

Ingredients:

• 2 boneless, skinless chicken breasts
• 2 tablespoons extra virgin olive oil
• 1 lemon (juice and zest)
• 2 garlic cloves, minced
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup cherry tomatoes, halved
• 1 small red onion, thinly sliced
• 1 zucchini, sliced
• 1 red bell pepper, sliced
• 1/4 cup pitted Kalamata olives
• Fresh parsley for garnish

Instructions:

1. Marinate the Chicken:

In a small bowl, whisk together the olive oil, lemon juice and zest, minced garlic, oregano, paprika, salt, and pepper.

Rub the marinade all over the chicken breasts and allow them to marinate for at least 20 minutes. For even more flavor, you can marinate the chicken for up to 2 hours in the refrigerator.

Prepare the Vegetables:

Preheat your oven to 400°F (200°C). On a baking sheet, arrange the cherry tomatoes, red onion, zucchini, and red bell pepper. Drizzle with olive oil, and season with salt and pepper.

3. Cook the Chicken and Vegetables:

Place the marinated chicken breasts on top of the vegetables on the baking sheet.

Roast in the oven for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender and lightly caramelized.

4. Add Olives and Garnish:

Remove the dish from the oven and sprinkle the Kalamata olives over the chicken and vegetables.

Garnish with fresh parsley for an added burst of color and flavor.

5. Serve:

Serve the chicken breasts alongside the roasted vegetables. For a more complete Mediterranean meal, pair it with a side of whole-grain couscous, quinoa, or a fresh green salad.

Health Benefits of This Dish

• Lean Protein: Chicken breast is a fantastic source of lean protein, which is essential for muscle repair, immune function, and overall health. Choosing chicken over red meat also helps reduce the intake of saturated fats, which is beneficial for heart health.
• Heart-Healthy Fats: Olive oil, a staple in the Mediterranean diet, is rich in monounsaturated fats that can help reduce bad cholesterol levels and lower the risk of heart disease. Kalamata olives also contribute healthy fats and antioxidants.
• Antioxidant-Rich Vegetables: The vibrant vegetables in this recipe, such as tomatoes, red peppers, and zucchini, are loaded with vitamins, minerals, and antioxidants. These nutrients help protect the body from oxidative stress and inflammation, promoting overall well-being.
• Low in Carbs, High in Fiber: This dish is naturally low in carbohydrates and high in fiber, especially if paired with whole grains like quinoa or couscous. Fiber is essential for digestive health and helps regulate blood sugar levels.

Why You’ll Love This Mediterranean Diet Recipe

• Simple and Quick: This recipe requires minimal preparation and cooks in less than 30 minutes, making it perfect for busy weeknights.
• Versatile: Feel free to add or swap out vegetables based on your preferences or what's in season. Eggplant, spinach, or artichokes would make excellent additions to this dish.
• Meal Prep-Friendly: The chicken and vegetables can be made in larger batches for meal prep, making it easy to enjoy Mediterranean-inspired lunches throughout the week.
• Nutritious and Satisfying: This meal is light yet filling, providing balanced nutrition with a mix of protein, healthy fats, and fiber.

This Mediterranean chicken breast recipe offers a delicious way to incorporate the flavors and health benefits of the Mediterranean diet into your routine. With its bright, zesty marinade and colorful vegetables, it’s a dish that not only satisfies your taste buds but also supports your long-term health goals. Whether you're looking to improve your heart health, manage your weight, or simply enjoy more wholesome meals, this recipe is a fantastic addition to your recipe collection.