Mediterranean Diet Savory Chicken Chops
Experience a burst of robust Mediterranean flavors with these savory chicken chops, perfectly crafted for those following the Mediterranean diet. Tender, boneless chicken chops are marinated in a zesty blend of extra-virgin olive oil, fresh garlic, lemon juice, and fragrant herbs like rosemary, thyme, and oregano for a delectable base. Paired with vibrant cherry tomatoes, sweet red onion, tangy kalamata olives, and creamy crumbled feta cheese, this dish brings a rich harmony of tastes and textures. With only 15 minutes of prep time and a quick oven finish, it’s an ideal weeknight dinner that feels like a gourmet meal. Garnished with chopped parsley and served alongside whole-grain bread or steamed vegetables, it's a delightfully healthy dish that celebrates the wholesome essence of Mediterranean cuisine.
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Recipe Information
Ingredients
- 4 pieces boneless, skinless chicken chops
- 2 tablespoons extra-virgin olive oil
- 3 cloves garlic cloves, minced
- 2 tablespoons lemon juice
- 1 teaspoon rosemary, finely chopped
- 1 teaspoon thyme, finely chopped
- 1 teaspoon oregano, dried
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper, freshly ground
- 1 medium red onion, sliced
- 1 cup cherry tomatoes, halved
- 0.5 cup kalamata olives, pitted and halved
- 0.5 cup feta cheese, crumbled
- 2 tablespoons fresh parsley, chopped
Instructions
Preheat your oven to 375°F (190°C).
In a small bowl, whisk together the olive oil, minced garlic, lemon juice, rosemary, thyme, oregano, salt, and pepper to create a marinade.
Place the chicken chops in a large resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring each piece is well-coated. Seal the bag (or cover the dish) and marinate the chicken in the refrigerator for at least 15 minutes, or up to a few hours for more intense flavor.
Meanwhile, in an oven-safe skillet over medium heat, lightly brown the sliced red onion in a bit of olive oil for about 3-4 minutes.
Add the marinated chicken chops to the skillet, arranging them in a single layer, and reserve the remaining marinade for later use.
Sear the chicken chops on each side for about 3-4 minutes, until browned but not fully cooked through.
Add the cherry tomatoes and kalamata olives to the skillet, pouring the reserved marinade over the top. Stir gently to combine.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the chicken is cooked through and the vegetables are tender.
Remove the skillet from the oven and sprinkle the crumbled feta cheese and chopped parsley over the top before serving.
Serve warm and enjoy the Mediterranean flavors with a side of your favorite whole-grain bread or steamed vegetables.
Nutrition Facts
Calories |
1594 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 95.6 g | 123% | |
| Saturated Fat | 28.5 g | 142% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 440 mg | 147% | |
| Sodium | 4331 mg | 188% | |
| Total Carbohydrate | 35.8 g | 13% | |
| Dietary Fiber | 9.0 g | 32% | |
| Total Sugars | 11.4 g | ||
| Protein | 146.1 g | 292% | |
| Vitamin D | 1.3 mcg | 6% | |
| Calcium | 774 mg | 60% | |
| Iron | 8.6 mg | 48% | |
| Potassium | 1857 mg | 40% | |
*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.
