Mediterranean Diet Chicken Escalope
Savor the vibrant flavors of the Mediterranean with this healthy and delicious Mediterranean Diet Chicken Escalope. This recipe features tender, marinated chicken breasts, pounded to perfection, and seared until golden for a juicy, flavorful bite. The marinade, a harmonious blend of extra virgin olive oil, fresh lemon juice, garlic, and a trio of Mediterranean herbs—oregano, thyme, and rosemary—infuses the chicken with irresistible zest. Paired with a refreshing arugula salad bursting with cherry tomatoes, crisp cucumber, red onion, creamy feta, and fresh parsley, this dish is both wholesome and satisfying. Ready in just 35 minutes, this low-carb, high-protein meal is ideal for weeknight dinners or a light yet filling lunch. Perfect for those following the Mediterranean diet, it’s a testament to how healthy eating can be both flavorful and easy to prepare.
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Recipe Information
Ingredients
- 2 pieces boneless skinless chicken breasts
- 4 tablespoons extra virgin olive oil
- 1 whole lemon
- 2 cloves garlic
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 0.5 teaspoon dried rosemary
- 2 tablespoons fresh parsley
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 cups arugula
- 1 cup cherry tomatoes
- 0.5 whole red onion
- 0.5 whole cucumber
- 0.5 cup feta cheese
Instructions
Place the chicken breasts between two pieces of plastic wrap and use a meat mallet to pound them to an even thickness, about 1/2 inch thick.
In a small bowl, combine 2 tablespoons of olive oil, the juice of half a lemon, minced garlic, oregano, thyme, rosemary, salt, and black pepper to create a marinade.
Place the chicken breasts in a shallow dish, pour the marinade over them, and ensure they are well coated. Let them marinate for at least 15 minutes.
While the chicken is marinating, prepare the salad by slicing the red onion and cucumber. Halve the cherry tomatoes.
In a large bowl, combine the arugula, cherry tomatoes, sliced red onion, sliced cucumber, crumbled feta cheese, and chopped parsley.
Drizzle the salad with the remaining 2 tablespoons of olive oil and the juice of the remaining half of the lemon. Toss gently to combine.
Heat a non-stick skillet over medium-high heat. Add the marinated chicken breasts and cook for about 6-7 minutes on each side, or until they are golden brown and cooked through.
Once cooked, remove the chicken from the pan and let them rest for a few minutes before slicing.
Serve the chicken escalope alongside the fresh Mediterranean salad for a complete, healthy meal.
Nutrition Facts
Calories |
1379 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 86.0 g | 110% | |
| Saturated Fat | 21.6 g | 108% | |
| Polyunsaturated Fat | 0.6 g | ||
| Cholesterol | 363 mg | 121% | |
| Sodium | 3506 mg | 152% | |
| Total Carbohydrate | 32.4 g | 12% | |
| Dietary Fiber | 7.5 g | 27% | |
| Total Sugars | 12.0 g | ||
| Protein | 124.2 g | 248% | |
| Vitamin D | 0.7 mcg | 4% | |
| Calcium | 593 mg | 46% | |
| Iron | 7.2 mg | 40% | |
| Potassium | 1970 mg | 42% | |
*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.
