Mediterranean Chicken

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Close your eyes and imagine the vibrant colors, fresh flavors, and delightful aromas of the Mediterranean. Now picture bringing all of that straight to your dinner table. This Mediterranean Chicken recipe is your ticket to an elegant yet simple meal, packed with nutritious ingredients, zesty marinades, and roasted vegetables that transport your taste buds. Whether you’re cooking for family or entertaining guests, this dish is sure to impress.

Why You’ll Love This Recipe

  • Bursting with Flavor: The combination of lemon, garlic, oregano, and thyme creates a symphony of Mediterranean tastes.
  • Nutritious and Balanced: Protein-rich chicken pairs perfectly with vibrant roasted vegetables for a healthy meal.
  • Easy to Make: With minimal effort and just one baking dish, cleanup is a breeze.
  • Customizable: Adjust the seasoning, vegetables, or garnishes to suit your preferences.

Ingredients for Mediterranean Chicken

Here’s everything you need for this vibrant and delicious meal.

For the Chicken Marinade

IngredientAmount
Boneless, skinless chicken breasts4 (halal-certified)
Olive oil3 tablespoons
Lemon juice (freshly squeezed)2 tablespoons
Garlic, minced4 cloves
Dried oregano1 teaspoon
Dried thyme1 teaspoon
Smoked paprika1/2 teaspoon
Red pepper flakes (optional)1/4 teaspoon
Salt and black pepperTo taste

For the Vegetables

IngredientAmount
Cherry tomatoes, halved1 cup
Red onion, sliced into wedges1 medium
Zucchini, sliced into half-moons1
Bell pepper (red, yellow, or orange), cut into strips1
Kalamata olives, pitted and halved1/3 cup
Sun-dried tomatoes, chopped1/4 cup

For Garnish

IngredientAmount
Fresh parsley, chopped2 tablespoons
Crumbled feta cheese (optional)2 tablespoons
Lemon wedgesFor serving

Step-by-Step Instructions

1. Marinate the Chicken

  • In a large bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, thyme, smoked paprika, red pepper flakes (if using), salt, and black pepper.
  • Add the chicken breasts to the marinade and toss to coat evenly.
  • Cover and refrigerate for at least 30 minutes, or up to 4 hours for maximum flavor.

2. Prepare the Vegetables

  • While the chicken marinates, preheat your oven to 400°F (200°C).
  • Arrange the cherry tomatoes, red onion, zucchini, bell pepper, Kalamata olives, and sun-dried tomatoes on a large baking sheet or in an oven-safe dish.
  • Drizzle with olive oil, season with salt and black pepper, and toss to coat the vegetables evenly.

3. Sear the Chicken (Optional)

  • For added flavor, heat a skillet over medium-high heat and add a drizzle of olive oil.
  • Remove the chicken from the marinade and sear for 2–3 minutes per side until golden brown. This step locks in flavor and creates a lovely crust.

4. Bake the Chicken and Vegetables

  • Nestle the marinated or seared chicken breasts among the vegetables on the baking sheet or dish.
  • Pour any remaining marinade over the chicken and vegetables to enhance the flavors.
  • Bake in the preheated oven for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.

5. Garnish and Serve

  • Remove the baking sheet from the oven and let the chicken rest for 5 minutes.
  • Garnish with fresh parsley and crumbled feta cheese, if desired.
  • Serve warm with lemon wedges for an extra burst of citrusy goodness.

Tips for Perfect Mediterranean Chicken

  • Don’t Skip the Marinade: Allowing the chicken to marinate ensures it stays juicy and flavorful.
  • Use Fresh Ingredients: Fresh lemon juice, garlic, and herbs make a significant difference in flavor.
  • Evenly Cut Vegetables: Uniformly slicing the vegetables ensures they cook evenly.
  • Customize the Heat: Add more red pepper flakes for a spicier dish or omit them for a milder version.
  • Experiment with Proteins: This recipe works wonderfully with chicken thighs or even fish like cod or salmon.

Nutritional Information (Per Serving)

NutrientAmount
Calories320–350 kcal
Protein30 g
Carbohydrates10 g
Fat18 g
Saturated Fat4 g
Sodium500 mg

Serving Suggestions

This Mediterranean Chicken pairs beautifully with:

  • Rice or Quinoa: Serve the chicken and vegetables over a bed of fluffy rice or nutty quinoa for a filling meal.
  • Pita Bread: Scoop the chicken and vegetables into warm pita bread for a handheld feast.
  • Salad: Pair with a Greek salad or mixed greens for a fresh and crunchy side.
  • Tzatziki Sauce: Drizzle this tangy yogurt sauce over the chicken for an extra layer of flavor.

FAQs About Mediterranean Chicken

1. Can I make this dish ahead of time?

Yes! You can marinate the chicken and chop the vegetables up to 24 hours in advance. Assemble and bake when ready to serve.

2. Can I use chicken thighs instead of breasts?

Absolutely! Chicken thighs are juicier and work perfectly in this recipe. Adjust the cooking time as needed.

3. How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave.

4. Can I freeze this dish?

You can freeze the marinated chicken and raw vegetables separately for up to 3 months. Thaw overnight in the refrigerator before baking.

5. What’s a good substitute for Kalamata olives?

If you’re not a fan of Kalamata olives, try black or green olives, or simply omit them.

6. How do I make this dish dairy-free?

Skip the feta cheese garnish to make this recipe completely dairy-free.

Conclusion

This Mediterranean Chicken recipe combines the vibrant, fresh flavors of the Mediterranean into an easy, healthy, and delicious meal. With tender chicken, roasted vegetables, and zesty garnishes, it’s perfect for any occasion, from casual dinners to elegant gatherings.

So, why wait? Gather your ingredients, follow these simple steps, and treat yourself and your loved ones to a restaurant-quality meal at home. Don’t forget to share your creation and make it your own. Enjoy the taste of the Mediterranean tonight!

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Mediterranean Chicken


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  • Author: ating
  • Total Time: 40 minutes
  • Yield: 4 servings

Description

Transport your taste buds to the sunny Mediterranean with this vibrant and flavorful chicken dish. Juicy, marinated chicken breasts are paired with roasted vegetables and zesty garnishes for a meal that’s healthy, satisfying, and perfect for any occasion.


Ingredients

For the Chicken Marinade:

  • 4 boneless, skinless chicken breasts
  • 3 tablespoons olive oil
  • 2 tablespoons freshly squeezed lemon juice
  • 4 cloves garlic, minced
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon red pepper flakes (optional)
  • Salt and black pepper, to taste

For the Vegetables:

  • 1 cup cherry tomatoes, halved
  • 1 medium red onion, sliced into wedges
  • 1 zucchini, sliced into half-moons
  • 1 bell pepper (red, yellow, or orange), cut into strips
  • 1/3 cup Kalamata olives, pitted and halved
  • 1/4 cup sun-dried tomatoes, chopped
  • Olive oil, for drizzling
  • Salt and black pepper, to taste

For Garnish:

  • 2 tablespoons fresh parsley, chopped
  • 2 tablespoons crumbled feta cheese (optional)
  • Lemon wedges, for serving

Instructions

  • Marinate the Chicken:
    • In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, thyme, smoked paprika, red pepper flakes (if using), salt, and black pepper.
    • Add the chicken breasts, coating them evenly. Cover and refrigerate for at least 30 minutes or up to 4 hours.
  • Prepare the Vegetables:
    • Preheat the oven to 400°F (200°C).
    • Arrange cherry tomatoes, red onion, zucchini, bell pepper, Kalamata olives, and sun-dried tomatoes on a large baking sheet or oven-safe dish.
    • Drizzle with olive oil, season with salt and black pepper, and toss to coat evenly.
  • Sear the Chicken (Optional):
    • For extra flavor, heat a skillet over medium-high heat with a drizzle of olive oil.
    • Remove chicken from the marinade and sear for 2–3 minutes per side until golden brown.
  • Bake the Chicken and Vegetables:
    • Nestle the marinated or seared chicken breasts among the vegetables on the baking sheet.
    • Pour any remaining marinade over the chicken and vegetables for added flavor.
    • Bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
  • Garnish and Serve:
    • Let the chicken rest for 5 minutes after removing from the oven.
    • Garnish with fresh parsley and crumbled feta cheese, if desired.
    • Serve with lemon wedges for a citrusy burst of flavor.

Notes

  • Marinate for Maximum Flavor: Allow the chicken to marinate for several hours to enhance its taste and juiciness.
  • Uniformly Cut Vegetables: Evenly sized vegetables ensure they roast evenly.
  • Customize the Heat: Adjust the amount of red pepper flakes based on your spice preference.
  • Alternative Proteins: Try chicken thighs, cod, or salmon as variations.
  • Prep Time: 15 minutes
  • Cook Time: 25 minutes
  • Category: Main Course
  • Method: Baking
  • Cuisine: Mediterranean

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