Mediterranean Diet Parmesan Chicken
Bring vibrant Mediterranean flavors to your table with this Mediterranean Diet Parmesan Chicken recipe, a healthy twist on a classic favorite. Tender chicken breasts are marinated in a zesty blend of olive oil, fresh lemon juice, garlic, and fragrant herbs like parsley and oregano, ensuring a burst of flavor in every bite. The chicken is then coated in a crispy Parmesan and whole wheat bread crumb crust before being baked to perfection alongside sweet cherry tomatoes. To complete this wholesome dish, fresh baby spinach is wilted in the oven during the final moments of cooking, creating a colorful and nutrient-packed one-pan meal. Ready in just 40 minutes, this recipe is a quick and easy dinner that's packed with protein, heart-healthy fats, and fresh Mediterranean ingredients. Perfect for weeknights or entertaining, it’s a delicious way to embrace the Mediterranean diet lifestyle.
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Recipe Information
Ingredients
- 4 pieces chicken breasts
- 4 tablespoons olive oil
- 2 tablespoons fresh lemon juice
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
- 1 tablespoon fresh oregano, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 0.5 cup grated Parmesan cheese
- 0.5 cup whole wheat bread crumbs
- 1 cup cherry tomatoes, halved
- 2 cups baby spinach
Instructions
Preheat your oven to 400°F (200°C).
In a small bowl, combine olive oil, lemon juice, minced garlic, chopped parsley, and chopped oregano.
Place the chicken breasts in a shallow dish and pour the olive oil mixture over them. Ensure each piece is well coated. Set aside to marinate for at least 10 minutes.
In another bowl, mix grated Parmesan cheese and whole wheat bread crumbs. Season the mixture with salt and black pepper.
Line a baking sheet with parchment paper.
Remove the chicken breasts from the marinade and press each side into the Parmesan and bread crumb mixture, coating evenly.
Arrange the coated chicken breasts on the prepared baking sheet.
Scatter the halved cherry tomatoes around the chicken.
Bake in the preheated oven for about 20-25 minutes, or until the chicken is cooked through and the coating is golden brown.
In the last 5 minutes of baking, spread the baby spinach over the top of the chicken and tomatoes to wilt slightly.
Remove from the oven and let rest for a couple of minutes before serving.
Serve the Parmesan chicken with a side of the roasted cherry tomatoes and spinach, garnished with extra parsley if desired.
Nutrition Facts
Calories |
2267 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 99.4 g | 127% | |
| Saturated Fat | 24.7 g | 123% | |
| Polyunsaturated Fat | 5.3 g | ||
| Cholesterol | 612 mg | 204% | |
| Sodium | 4409 mg | 192% | |
| Total Carbohydrate | 94.3 g | 34% | |
| Dietary Fiber | 12.7 g | 45% | |
| Total Sugars | 12.8 g | ||
| Protein | 249.4 g | 499% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 714 mg | 55% | |
| Iron | 12.7 mg | 71% | |
| Potassium | 713 mg | 15% | |
*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.
