Mediterranean Diet Braised Chicken Legs
Indulge in the wholesome flavors of the Mediterranean with this "Mediterranean Diet Braised Chicken Legs" recipe—a perfect harmony of succulent chicken, vibrant vegetables, and fragrant herbs, all slow-cooked to perfection. This one-pot dish features tender chicken legs seared to golden-brown excellence and braised alongside a medley of red bell peppers, zucchini, tomatoes, black olives, and lemon juice, creating a rich and satisfying sauce. Enhanced with fresh thyme and rosemary, this recipe is a celebration of heart-healthy, Mediterranean-inspired cooking. Easy to prepare yet loaded with depth of flavor, it's perfect for a family dinner or a weeknight treat. Pair it with crusty bread or a side of quinoa to soak up every drop of the savory sauce! Ideal for those following a Mediterranean diet or anyone looking for a nourishing, flavorful meal, this recipe is your go-to for wholesome indulgence.
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Recipe Information
Ingredients
- 4 chicken legs
- 2 tablespoons olive oil
- 1 medium onion, finely chopped
- 3 garlic cloves, minced
- 1 red bell pepper, sliced
- 1 medium zucchini, sliced
- 400 grams canned diced tomatoes
- 250 milliliters chicken broth
- 2 tablespoons lemon juice
- 100 grams black olives, pitted and halved
- 4 sprigs fresh thyme
- 2 sprigs fresh rosemary
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
Instructions
Preheat your oven to 375°F (190°C).
Heat olive oil in a large ovenproof skillet or Dutch oven over medium heat.
Season the chicken legs with salt and pepper. Add them to the skillet, skin-side down, and brown for about 5-6 minutes per side until golden. Remove the chicken from the skillet and set aside.
In the same skillet, add the chopped onion and garlic. Sauté for 3 minutes until the onion becomes translucent.
Stir in the sliced red bell pepper and zucchini. Cook for an additional 4-5 minutes until the vegetables soften slightly.
Pour in the diced tomatoes, chicken broth, and lemon juice. Stir to combine the flavors.
Add the thyme and rosemary sprigs. Return the chicken legs to the skillet, nestling them among the vegetables.
Sprinkle the black olives over the top.
Bring the mixture to a simmer, then cover the skillet with a lid or foil and transfer it to the preheated oven.
Bake in the oven for 40-45 minutes, until the chicken is cooked through and tender.
Remove the skillet from the oven. Discard the herb sprigs, and serve the braised chicken legs with a generous portion of the vegetables and sauce spooned over the top.
Nutrition Facts
Calories |
1568 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.3 g | 141% | |
| Saturated Fat | 24.0 g | 120% | |
| Polyunsaturated Fat | 6.1 g | ||
| Cholesterol | 462 mg | 154% | |
| Sodium | 4668 mg | 203% | |
| Total Carbohydrate | 49.3 g | 18% | |
| Dietary Fiber | 17.4 g | 62% | |
| Total Sugars | 25.2 g | ||
| Protein | 97.2 g | 194% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 346 mg | 27% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2903 mg | 62% | |
*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.
