Mediterranean Diet Chicken Afritada
Elevate your dinner lineup with Mediterranean Diet Chicken Afritada, a wholesome twist on the traditional Filipino favorite. Featuring tender chunks of chicken breast simmered in a vibrant tomato-based sauce, this dish is enhanced with Mediterranean staples like extra virgin olive oil, green olives, and fragrant herbs such as oregano and thyme. A colorful medley of bell peppers, carrots, and onions gives it a nutritious, veggie-forward profile, while the addition of freshly chopped parsley provides a finishing touch of freshness. Quick to prepare and ideal for busy weeknights, this hearty one-pan meal is a perfect balance of bold flavors and health-conscious ingredients. Serve it with whole-grain pasta or brown rice for a complete Mediterranean-inspired feast that’s both satisfying and heart-healthy. Keywords: Mediterranean Diet, Chicken Afritada, healthy chicken recipe, tomato-based chicken dish, wholesome dinner ideas.
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Recipe Information
Ingredients
- 1 pound boneless, skinless chicken breast
- 3 tablespoons extra virgin olive oil
- 1 medium red onion, chopped
- 3 pieces garlic cloves, minced
- 1 large red bell pepper, sliced
- 1 large green bell pepper, sliced
- 2 medium carrots, sliced into rounds
- 14.5 ounces canned diced tomatoes
- 1 cup low-sodium chicken broth
- 0.5 cup green olives, pitted and sliced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 piece bay leaf
- 1 teaspoon sea salt
- 0.5 teaspoon freshly ground black pepper
- 2 tablespoons fresh parsley, chopped
Instructions
Cut the chicken breast into large chunks and season them with a pinch of sea salt and black pepper.
Heat 2 tablespoons of extra virgin olive oil in a large pan over medium heat.
Add the chicken pieces to the pan and brown them for about 4-5 minutes on each side. Remove the chicken from the pan and set aside.
In the same pan, add the remaining tablespoon of olive oil and sauté the chopped red onion until it becomes translucent, about 4 minutes.
Add the minced garlic and cook for another minute until fragrant.
Add the sliced red and green bell peppers and carrots to the pan. Stir well and cook for another 5-7 minutes until the vegetables are slightly softened.
Pour in the canned diced tomatoes and chicken broth. Stir to combine.
Add the browned chicken back into the pan along with the sliced green olives, oregano, thyme, and the bay leaf.
Season the mixture with sea salt and freshly ground black pepper, stirring to ensure the flavors mix well.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pan and cook for about 20 minutes or until the chicken is cooked through and the vegetables are tender.
Remove the bay leaf before serving.
Garnish with freshly chopped parsley before serving.
Serve hot as a main dish, optionally accompanied by a serving of whole-grain pasta or brown rice to maintain the Mediterranean diet principles.
Nutrition Facts
Calories |
1649 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 88.4 g | 113% | |
| Saturated Fat | 16.0 g | 80% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 394 mg | 131% | |
| Sodium | 5139 mg | 223% | |
| Total Carbohydrate | 64.8 g | 24% | |
| Dietary Fiber | 27.3 g | 98% | |
| Total Sugars | 32.7 g | ||
| Protein | 152.4 g | 305% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 389 mg | 30% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 3126 mg | 67% | |
*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.
