Mediterranean Diet Salt and Pepper Chicken
Elevate your weeknight dinner with this Mediterranean Diet Salt and Pepper Chicken recipe—a simple, wholesome dish bursting with fresh, vibrant flavors. Tender boneless chicken breasts are lightly seasoned with sea salt and freshly ground black pepper, then marinated in a zesty blend of extra virgin olive oil, fresh lemon juice, and minced garlic for a Mediterranean-inspired twist. After being baked to perfection, each bite offers succulent, juicy chicken complemented by a garnish of fresh parsley for a refreshing finish. Ready in just 35 minutes, this easy-to-make recipe is perfect for healthy eating and fits seamlessly into the Mediterranean diet. Serve it alongside roasted vegetables, quinoa, or a crisp green salad for a balanced and delightful meal that showcases clean, flavorful ingredients. Ideal for meal prep or entertaining, this salt and pepper chicken is your new go-to for effortless Mediterranean cuisine.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 1 teaspoon freshly ground black pepper
- 1 teaspoon sea salt
- 2 tablespoons fresh lemon juice
- 2 cloves garlic cloves, minced
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat the oven to 400°F (200°C).
Place the chicken breasts on a cutting board and cover them with plastic wrap. Use a meat mallet to gently pound the chicken breasts until they are of even thickness, about 1/2 inch.
In a small bowl, combine the olive oil, freshly ground black pepper, sea salt, fresh lemon juice, and minced garlic.
Rub the mixture evenly over the chicken breasts, ensuring they are well coated.
Transfer the chicken breasts to a baking dish in a single layer. Bake in the preheated oven for 18-20 minutes or until the chicken is cooked through and the internal temperature reaches 165°F (74°C).
Remove the chicken from the oven and let it rest for 5 minutes before slicing.
Garnish with freshly chopped parsley and serve warm.
Nutrition Facts
Calories |
1414 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.3 g | 68% | |
| Saturated Fat | 11.0 g | 55% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2846 mg | 124% | |
| Total Carbohydrate | 6.0 g | 2% | |
| Dietary Fiber | 1.2 g | 4% | |
| Total Sugars | 0.9 g | ||
| Protein | 216.7 g | 433% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 117 mg | 9% | |
| Iron | 7.3 mg | 41% | |
| Potassium | 1934 mg | 41% | |
*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.
