My Mediterranean Chicken Low Fat
Bring the vibrant flavors of the Mediterranean straight to your kitchen with "My Mediterranean Chicken Low Fat," a wholesome and satisfying dish perfect for a balanced diet. This low-fat recipe features tender, golden-seared chicken breasts nestled in a medley of colorful vegetables like cherry tomatoes, zucchini, and red bell peppers, enhanced by the briny richness of Kalamata olives and fragrant notes of oregano and thyme. A splash of fresh lemon juice ties it all together for a zesty finish. Baked to tender perfection, this one-pan recipe is not only healthy but also incredibly easy to prepare in under an hour. Garnish with optional feta cheese and parsley for added Mediterranean flair, and serve alongside quinoa or brown rice for a complete, guilt-free meal. It’s the ultimate combination of flavor, nutrition, and convenience!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 1 tablespoon Olive oil
- 4 cloves Garlic cloves, minced
- 2 cups Cherry tomatoes, halved
- 1 medium Red onion, thinly sliced
- 1 large Red bell pepper, diced
- 1 medium Zucchini, sliced into half-moons
- 0.5 cup Kalamata olives, pitted and halved
- 0.25 cup Feta cheese, crumbled (optional for garnish)
- 1 teaspoon Dried oregano
- 1 teaspoon Dried thyme
- 2 tablespoons Lemon juice
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional for garnish)
Instructions
Preheat your oven to 375°F (190°C).
Season the chicken breasts with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper on both sides.
Heat the olive oil in a large, oven-safe skillet over medium heat.
Add the chicken breasts to the skillet and sear them for 2-3 minutes per side, or until golden brown. Remove the chicken and set aside.
In the same skillet, add the minced garlic and cook for 30 seconds until fragrant.
Stir in the cherry tomatoes, red onion slices, red bell pepper, zucchini, and remaining salt and pepper. Cook for 3-4 minutes until slightly softened.
Add the dried oregano, dried thyme, and lemon juice to the vegetable mixture and stir well.
Nestle the seared chicken breasts back into the skillet, making sure they are partially covered by the vegetables.
Scatter the Kalamata olives over the dish, then transfer the skillet to the preheated oven.
Bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Remove the skillet from the oven and let it rest for 5 minutes.
Optional: Garnish with crumbled feta cheese and fresh parsley before serving.
Serve warm and enjoy your Mediterranean Chicken Low Fat paired with a side of quinoa or brown rice, if desired!
Nutrition Facts
Calories |
459 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.9 g | 20% | |
| Saturated Fat | 4.3 g | 21% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 156 mg | 52% | |
| Sodium | 1051 mg | 46% | |
| Total Carbohydrate | 18.0 g | 7% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 9.0 g | ||
| Protein | 58.8 g | 118% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 133 mg | 10% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1176 mg | 25% | |
*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.
