Madeleine Hull
The Mediterranean diet is inspired by the culinary traditions of countries like Greece, Spain, and Italy, and emphasizes produce, whole grains, olive oil, legumes, and lean proteins like fish and chicken. Chicken is a versatile ingredient in Mediterranean cuisine, and can be prepared in a variety of ways, from skillet recipes to sheet pan dinners and slow cooker meals. Chicken breasts or thighs can be seasoned with salt, pepper, oregano, and garlic powder, and cooked with vegetables like tomatoes, olives, spinach, and artichokes, and grains like couscous, orzo, and rice. Feta cheese, lemon juice, and olive oil are also commonly used to add flavor to Mediterranean chicken dishes.
| Characteristics | Values |
|---|---|
| Ingredients | Chicken, lemon, feta cheese, basil, olive oil, cucumber, tomato, couscous, polenta, pasta, orzo, olives, spinach, asparagus, sun-dried tomatoes, capers, artichoke hearts, oregano, garlic, wine, milk, flour, salt, pepper, paprika, chickpeas, zucchini, rice, potatoes, pineapples, balsamic vinegar, mint, tzatziki sauce, hummus, pita bread |
| Preparation | Bake, grill, roast, pan-fry, sear, slow-cook, marinate, sauté |
| Time | 30 minutes |
| Diet | Lean protein, vegetables, whole grains, legumes |
| Health Benefits | Reducing the risk of heart disease, preventing cognitive decline |
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What You'll Learn
Chicken and vegetable combinations
Chicken and vegetables are a staple combination in Mediterranean cuisine. Here are some ideas for chicken and vegetable combinations that align with the Mediterranean diet:
Greek Sheet Pan Chicken
This combination includes chicken thighs, zucchini, tomatoes, bell peppers, and feta cheese. The ingredients are seasoned with a garlicky, lemony Greek salad dressing and baked until tender and golden brown. It is a simple recipe that requires minimal preparation and yields a flavourful result.
Mediterranean Chicken Stir Fry
This recipe is a nutrient-dense option that can be prepared in just 30 minutes. It includes chicken, spinach, tomatoes, and feta cheese. The chicken is cooked with smoked paprika and oregano, then combined with garlic, cherry tomatoes, spinach, and feta. The dish is served with roasted spaghetti squash, rice, orzo pasta, or cauliflower rice.
Slow-Cooker Chicken Noodle Soup
This combination is a hearty and comforting option that includes chicken breast, whole-wheat pasta, and a variety of vegetables. It is a simple recipe that can be paired with a salad and toasted whole-grain bread for a nutritious and satisfying meal.
Chicken Tagine
Chicken Tagine is a Moroccan-inspired dish that combines chicken with mustard greens, lemon juice, garlic, and olive oil. Searing the chicken in a skillet adds flavour and fat to the greens. This dish can be served with couscous or rice.
Greek-Inspired Chicken and Vegetable Sheet-Pan Meal
This combination includes chicken breasts coated in a mayonnaise and breadcrumb mixture, roasted with asparagus, cremini mushrooms, and grape tomatoes. It is served with a lemon-feta vinaigrette, providing a balance of flavours and textures.
These chicken and vegetable combinations offer a range of options that align with the Mediterranean diet, incorporating fresh ingredients, healthy fats, and nutritious vegetables.
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Chicken with legumes
Chicken and legumes are a staple combination in the Mediterranean diet. Here are some delicious and nutritious ways to prepare this protein-rich duo.
Mediterranean Chicken Skillet
This one-skillet meal is packed with Mediterranean flavors and takes less than 30 minutes to prepare. Start by searing chicken breasts or thighs in a skillet with garlic. Add in briny olives, creamy feta, tomatoes, and parsley. You can also toss in some spinach before serving. Serve this flavorful dish as-is or with pasta, rice, or crusty bread to soak up the delicious sauce.
Chicken and Chickpea Soup
A warm and comforting soup that's perfect for dinner and easy to reheat for lunch the next day. This recipe calls for pan-roasted chicken, zucchini, hummus, and aromatic herbs like mint and rosemary. The soup is packed with vegetables and protein, making it a nutritious and satisfying meal.
Greek-Inspired Chicken and Cauliflower Rice Bowls
These impressive bowls take just 30 minutes to make. Top grilled chicken with feta, olives, and veggies on a bed of cauliflower rice. For an extra punch of flavor, add a cucumber-yogurt sauce or some pesto, mozzarella, and parmesan cheese.
Chicken and Legumes Bowls
These Mediterranean bowls are a delicious blend of flavors. Start with a base of cooked rice and layer on pan-seared chicken, pan-roasted vegetables, and a healthy salad. The star ingredient is the legumes, such as chickpeas, which add a hearty texture and a boost of plant-based protein.
Chicken Thighs with Brussels Sprouts and Gnocchi
A complete meal made on a single sheet pan, this recipe combines chicken thighs, Brussels sprouts, cherry tomatoes, and packaged gnocchi. The dish is seasoned with garlic, oregano, and red wine vinegar, resulting in a flavorful and easy weeknight dinner.
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Chicken with whole grains
Chicken is a great source of lean protein that can be prepared in a variety of ways to fit into a Mediterranean diet. Whole grains are a staple of the Mediterranean diet, and there are many ways to incorporate them into chicken dishes. Here are some ideas for preparing chicken with whole grains:
Mediterranean Chicken and Couscous
This dish combines nutrient-rich vegetables such as cucumber and tomato with protein-rich chicken. It's a quick, adaptable, and waste-reducing meal that can be prepared in under an hour. Simply bake the chicken breasts in the oven and prepare a Mediterranean-inspired salad with whole-wheat couscous, vegetables, and a homemade vinaigrette.
Greek-Inspired Chicken Bowls
These bowls take just 30 minutes to make and are packed with Mediterranean flavors. Start by grilling chicken breasts or thighs. For the bowls, cook some cauliflower rice and top it with feta cheese, olives, and vegetables. You can also add the grilled chicken to a pita with a refreshing cucumber-yogurt sauce for a healthy chicken pita sandwich.
Chicken with Whole-Wheat Orzo
This is a simple and satisfying Mediterranean dish. Cook some whole-wheat orzo and serve it with a baked or seared chicken breast. Add a squeeze of lemon and some olives for a true Mediterranean flavor. You can also add a green salad on the side.
Chicken Noodle Soup with Whole Grains
This slow-cooker chicken noodle soup is a perfect fit for the Mediterranean diet. It includes plenty of vegetables, lean chicken breast, and whole-wheat pasta. For a hearty and healthy dinner, serve it with a salad and a slice of toasted whole-grain bread.
Harissa Chicken and Farro Salad
This recipe is a delicious way to incorporate whole grains into a chicken dish. Prepare a quick homemade Caesar dressing and grill some chicken skewers. Serve the chicken with farro, a type of wheat, and your dressing for a tasty and healthy meal.
The Mediterranean diet is all about using whole foods and sharing, so get creative and enjoy these delicious and healthy chicken and whole-grain combinations!
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Chicken with olive oil
Olive oil is a staple of the Mediterranean diet, so it's no surprise that it features heavily in chicken recipes.
Ingredients
To make chicken with olive oil, you will need:
- Chicken breasts or thighs
- Extra virgin olive oil
- Lemon juice
- Garlic
- Mediterranean spices (e.g. oregano, thyme)
- Salt and pepper
- Fresh parsley, to garnish
Method
First, pat the chicken dry and make shallow slits on each side. Season the chicken with salt and pepper, and dried oregano. You can also rub the chicken with garlic, pushing some into the slits.
Next, heat olive oil in a large cast-iron skillet on medium-high heat. Add the chicken and sear on both sides until golden brown. You may want to render the skin until crispy if you are using skin-on chicken.
Then, add white wine and let it reduce by half. Add lemon juice and chicken broth. Sprinkle with oregano, cover, and cook for 6-7 minutes on each side, or until the thickest part of the chicken measures 165°F.
Finally, top with chopped onions, tomatoes, and olives. Cover and cook for a further 3 minutes. Finish with parsley and feta cheese, if desired.
Tips
You can marinate the chicken in a mixture of olive oil, lemon juice, garlic, oregano, and thyme before cooking to add extra flavor. Try to marinate for at least 20 minutes, but the longer the better!
This recipe is very versatile—you can use chicken thighs or breasts, and it is delicious with or without the feta. If you have spinach, toss it in before serving.
Serve with a simple starch, like pasta, rice, or couscous, to soak up the sauce.
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Chicken with Mediterranean-inspired sauces
Chicken is a great source of lean protein that is consumed in the Mediterranean diet. Here are some Mediterranean-inspired sauces that go well with chicken:
Greek-inspired sauce
This sauce is packed with Greek-inspired flavours of oregano and feta. It is a light white wine tomato sauce that can be made from scratch in just 30 minutes. To make this sauce, you can add spinach, toss in some chicken thighs, and serve it with rice, mashed potatoes, pasta, or steamed vegetables.
Moroccan-inspired sauce
This sauce is a fusion of Mediterranean and New England flavours. It is made by searing chicken in a skillet with mustard greens, lemon juice, garlic, and olive oil.
One-skillet sauce
This sauce is made in a single skillet in under 30 minutes. It includes garlic, seared chicken, olives, feta, tomatoes, and parsley. You can serve it with pasta or rice to stretch it out for a larger group.
Lemon sauce
This sauce is a combination of almond milk, lemon juice, artichokes, sun-dried tomatoes, and capers. It is cooked in a skillet with boneless chicken breast or thighs. You can garnish it with fresh parsley and serve it with rice or spaghetti.
Mediterranean Chicken and Pasta sauce
This sauce features zucchini, also known as zoodles, as a healthy alternative to traditional pasta. It is a creamy sauce that includes chicken, and can be served with pineapple to balance out the spicy glaze.
Mediterranean Chicken Bowl sauce
This sauce is perfect for a rice cooker chicken and rice dish with feta and mint. You can roast tomatoes in an air fryer along with seasoned chicken breast to create a built-in sauce for your grain bowl.
The Mediterranean diet is full of fresh ingredients, and these sauces can be paired with chicken to create delicious and healthy meals.
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