Discover 10 delicious Mediterranean diet chicken recipes that are perfect for healthy eating. Enhance your meals with these nutritious and flavorful dishes.
- Nov 13, 2024
AceShowbiz - The Mediterranean diet is renowned for its health benefits, including improved heart health and weight management. Incorporating Mediterranean diet chicken recipes into your meal plan can be a delicious way to enjoy these benefits. In this article, we've compiled ten nutritious and flavorful chicken recipes that adhere to the principles of the Mediterranean diet.
1. Mediterranean Herb Grilled Chicken
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 tablespoon chopped fresh rosemary
- 1 tablespoon chopped fresh thyme
- 2 cloves garlic, minced
- Juice of 1 lemon
- Salt and pepper to taste
Instructions:
- In a bowl, combine olive oil, rosemary, thyme, garlic, lemon juice, salt, and pepper.
- Marinate the chicken breasts in the mixture for at least 30 minutes.
- Grill the chicken over medium-high heat for 6-7 minutes on each side or until fully cooked.
- Serve with a side of grilled vegetables.
2. Lemon Garlic Chicken Skewers
Ingredients:
- 2 boneless, skinless chicken breasts, cubed
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- Juice of 2 lemons
- 1 teaspoon paprika
- Salt and pepper to taste
- Wooden skewers, soaked in water
Instructions:
- In a bowl, mix olive oil, garlic, lemon juice, paprika, salt, and pepper.
- Add the chicken cubes to the marinade and refrigerate for at least 1 hour.
- Thread the marinated chicken onto skewers.
- Grill the skewers over medium heat for 10-12 minutes, turning occasionally.
- Serve with a tzatziki sauce and a Greek salad.
3. Chicken Souvlaki
Ingredients:
- 4 boneless, skinless chicken thighs, cut into chunks
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Juice of 1 lemon
- Salt and pepper to taste
- Pita bread and tzatziki sauce for serving
Instructions:
- Combine olive oil, garlic, oregano, lemon juice, salt, and pepper in a bowl to make the marinade.
- Add the chicken chunks to the marinade and let it sit for at least 1 hour.
- Thread the chicken onto skewers and grill over medium-high heat for 10-15 minutes or until cooked through.
- Serve with pita bread and tzatziki sauce.
4. Mediterranean Chicken Salad
Ingredients:
- 2 grilled chicken breasts, sliced
- Mixed greens (lettuce, arugula, spinach)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted
- 1/4 cup feta cheese, crumbled
- 2 tablespoons olive oil
- 1 tablespoon balsamic vinegar
- Salt and pepper to taste
Instructions:
- In a large bowl, combine mixed greens, cucumber, tomatoes, red onion, olives, and feta cheese.
- Top the salad with sliced grilled chicken.
- In a small bowl, whisk together olive oil, balsamic vinegar, salt, and pepper to make the dressing.
- Drizzle the dressing over the salad and toss to combine.
- Serve immediately.
5. Chicken and Vegetable Pita
Ingredients:
- 2 grilled chicken breasts, sliced
- 4 whole wheat pita breads
- 1 cup sliced bell peppers (red, yellow, green)
- 1/2 cup diced cucumber
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, thinly sliced
- 1/4 cup crumbled feta cheese
- 2 tablespoons hummus
Instructions:
- Warm the pita breads in a toaster or oven.
- Spread a layer of hummus inside each pita.
- Fill the pitas with sliced chicken, bell peppers, cucumber, cherry tomatoes, and red onion.
- Sprinkle feta cheese over the filling.
- Serve as a hearty and healthy wrap.
6. One-Pan Mediterranean Chicken
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 cup cherry tomatoes
- 1 cup Kalamata olives
- 1 red onion, cut into wedges
- 1 lemon, sliced
- 1 teaspoon dried oregano
- Salt and pepper to taste
Instructions:
- Preheat oven to 400°F (200°C).
- In a large ovenproof skillet, heat olive oil over medium-high heat.
- Season chicken thighs with salt, pepper, and oregano, and place skin-side down in the skillet. Cook until skin is golden brown, about 5 minutes.
- Flip the chicken and add cherry tomatoes, olives, red onion, and lemon slices to the skillet.
- Transfer the skillet to the oven and roast for 25-30 minutes, or until the chicken is fully cooked.
- Serve with a side of quinoa or whole grain rice.
7. Greek Chicken Pasta
Ingredients:
- 2 boneless, skinless chicken breasts, sliced
- 8 oz whole wheat pasta
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 cup cherry tomatoes, halved
- 1/2 cup Kalamata olives, pitted and chopped
- 1/4 cup crumbled feta cheese
- 1/4 cup fresh basil, chopped
- Salt and pepper to taste
Instructions:
- Cook pasta according to package instructions. Drain and set aside.
- In a large skillet, heat olive oil over medium heat. Add garlic and cook for 1-2 minutes.
- Add sliced chicken to the skillet and cook until no longer pink, about 5-7 minutes.
- Stir in cherry tomatoes and olives, and cook for another 3-4 minutes.
- Add cooked pasta to the skillet and toss to combine.
- Remove from heat and stir in feta cheese and fresh basil.
- Season with salt and pepper, and serve immediately.
8. Stuffed Chicken Breasts with Spinach and Feta
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups fresh spinach, chopped
- 1/2 cup crumbled feta cheese
- 2 cloves garlic, minced
- Salt and pepper to taste
- 2 tablespoons olive oil
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, combine spinach, feta cheese, garlic, salt, and pepper.
- Cut a pocket in each chicken breast and stuff with the spinach mixture.
- Heat olive oil in an ovenproof skillet over medium-high heat. Sear the chicken breasts on both sides until golden brown, about 3-4 minutes per side.
- Transfer the skillet to the oven and bake for 20-25 minutes, or until the chicken is fully cooked.
- Serve with a side of roasted vegetables or a Greek salad.
9. Moroccan Chicken Tagine
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 2 tablespoons olive oil
- 1 onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon ground cinnamon
- 1 cup chicken broth
- 1/2 cup dried apricots, chopped
- 1 can (14 oz) chickpeas, drained and rinsed
- Salt and pepper to taste
- Fresh cilantro, for garnish
Instructions:
- In a large tagine or heavy-bottomed pot, heat olive oil over medium heat.
- Season chicken thighs with salt and pepper, and brown on all sides in the pot. Remove and set aside.
- In the same pot, add onion and garlic, and sauté until softened, about 5 minutes.
- Stir in cumin, coriander, and cinnamon, and cook for 1-2 minutes.
- Add chicken broth, dried apricots, and chickpeas. Return the chicken to the pot.
- Cover and simmer on low heat for 45 minutes, or until the chicken is tender and cooked through.
- Garnish with fresh cilantro and serve with couscous.
10. Chicken and Quinoa Stuffed Peppers
Ingredients:
- 4 bell peppers, tops cut off and seeds removed
- 2 boneless, skinless chicken breasts, cooked and shredded
- 1 cup cooked quinoa
- 1/2 cup diced tomatoes
- 1/4 cup chopped fresh parsley
- 1/4 cup crumbled feta cheese
- 1 tablespoon olive oil
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- In a bowl, combine shredded chicken, cooked quinoa, diced tomatoes, parsley, feta cheese, olive oil, salt, and pepper.
- Stuff each bell pepper with the chicken and quinoa mixture.
- Place stuffed peppers upright in a baking dish and bake for 30-35 minutes, or until the peppers are tender.
- Serve as a complete meal.
Conclusion
Incorporating these delicious and nutritious Mediterranean diet chicken recipes into your meal plan can provide a variety of health benefits, from improved heart health to better weight management. These recipes are not only flavorful but also easy to prepare, making healthy eating both enjoyable and sustainable. Give these dishes a try and explore the rich flavors of the Mediterranean diet.
