Mediterranean Diet Cajun Chicken
Discover the perfect balance of bold Southern spice and fresh Mediterranean flair with this Mediterranean Diet Cajun Chicken recipe. Juicy, marinated chicken breasts are infused with fragrant Cajun seasoning, zesty lemon juice, and aromatic herbs like oregano and thyme, creating a flavor explosion in every bite. Paired with a vibrant medley of sautéed red bell peppers, zucchini, and cherry tomatoes, this dish is as nutritionally balanced as it is delicious. Quick to prepare in just 40 minutes, it’s perfect for a healthy weeknight dinner, all while adhering to the principles of the Mediterranean diet. Garnished with fresh parsley and cooked in heart-healthy olive oil, it’s a wholesome, one-pan wonder that’s rich in bold flavors and packed with nutrients. Ideal for those seeking a nutritious, gluten-free, and low-carb meal, this recipe effortlessly merges the best of Mediterranean and Cajun cuisines.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 3 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 3 cloves garlic cloves
- 2 tablespoons Cajun seasoning
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 whole red bell pepper
- 1 whole zucchini
- 1 cup cherry tomatoes
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
- 2 tablespoons fresh parsley
Instructions
Begin by washing and patting dry the chicken breasts. Set aside.
In a small bowl, combine 2 tablespoons of olive oil, lemon juice, minced garlic, Cajun seasoning, dried oregano, and dried thyme. Mix well to create a marinade.
Place the chicken breasts in a shallow dish. Pour the marinade over the chicken, ensuring it is evenly coated. Cover and refrigerate for at least 30 minutes or up to 2 hours for enhanced flavor.
While the chicken is marinating, prepare the vegetables. Dice the red bell pepper and zucchini, and halve the cherry tomatoes.
Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat.
Remove the chicken from the marinade and season lightly with sea salt and ground black pepper.
Add the chicken to the hot skillet and cook for about 5-6 minutes on each side until golden brown and fully cooked (internal temperature should reach 165°F or 74°C).
Remove the chicken from the skillet and set aside.
In the same skillet, add the diced red bell pepper, zucchini, and cherry tomatoes. Sauté for 5-7 minutes until the vegetables are tender but still crisp.
Return the cooked chicken to the skillet to combine with the sautéed vegetables. Cook for another 2 minutes to absorb flavors.
Garnish the dish with freshly chopped parsley and serve immediately.
Nutrition Facts
Calories |
1703 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 68.6 g | 88% | |
| Saturated Fat | 13.3 g | 66% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 8693 mg | 378% | |
| Total Carbohydrate | 41.2 g | 15% | |
| Dietary Fiber | 10.6 g | 38% | |
| Total Sugars | 22.5 g | ||
| Protein | 221.4 g | 443% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 182 mg | 14% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2974 mg | 63% | |
*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.
