Mediterranean Diet Black Pepper Chicken
Elevate your weeknight dinner with this Mediterranean Diet Black Pepper Chicken—a vibrant and wholesome dish bursting with bold flavors and nutrient-rich ingredients. Tender, seasoned chicken breasts are perfectly seared and simmered alongside a colorful medley of red and yellow bell peppers, red onion, and fragrant garlic. A splash of chicken broth enhances the succulence, while dried oregano and fresh lemon zest add a zesty Mediterranean flair. Finished with a sprinkle of fresh parsley, this skillet dish is a gorgeous blend of savory, peppery, and citrusy notes. Ready in under an hour, this healthy recipe pairs beautifully with quinoa or a crisp side salad, making it an irresistible choice for anyone following the Mediterranean diet. Enjoy a taste of the Mediterranean lifestyle with this easy, flavor-packed creation.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 2 teaspoons black pepper
- 1 teaspoon sea salt
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium red onion
- 3 cloves garlic cloves
- 1 bunch fresh parsley
- 1 large lemon
- 0.5 cup chicken broth
- 1 teaspoon dried oregano
Instructions
Begin by preparing the chicken breasts. Flatten each piece slightly by gently pounding with a meat mallet to ensure even cooking. Season both sides with 1 teaspoon of black pepper and sea salt.
Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
While the chicken is cooking, thinly slice the red and yellow bell peppers, as well as the red onion.
Mince the garlic cloves and roughly chop the fresh parsley. Zest the lemon and then cut it in half, reserving for juice.
In the same skillet, add another tablespoon of olive oil and return to medium heat. Add the sliced bell peppers and onion, stirring frequently for about 5 minutes or until they begin to soften.
Add the garlic and continue to cook for 1 more minute, until fragrant.
Pour in the chicken broth, scraping up any browned bits from the bottom of the pan for extra flavor.
Return the chicken breasts to the skillet, nestling them among the vegetables. Sprinkle over the dried oregano and the remaining teaspoon of black pepper.
Cover the skillet and let it all simmer together for about 10 minutes, allowing the flavors to meld.
Once the chicken is tender and fully cooked, remove from heat. Squeeze the juice of the lemon and add the freshly zested lemon peel for a bright, citrusy finish.
Garnish with chopped fresh parsley and serve immediately. Enjoy your Mediterranean Diet Black Pepper Chicken with a side of whole grains like quinoa or a fresh leafy salad.
Nutrition Facts
Calories |
1634 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.3 g | 71% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 3174 mg | 138% | |
| Total Carbohydrate | 53.8 g | 20% | |
| Dietary Fiber | 13.1 g | 47% | |
| Total Sugars | 13.5 g | ||
| Protein | 226.6 g | 453% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 288 mg | 22% | |
| Iron | 13.4 mg | 74% | |
| Potassium | 3613 mg | 77% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
