High Protein Mediterranean Chicken

Name: High Protein Mediterranean Chicken
Prep time: 30 min
Cook time: 30 min
Total time: 1 h
Cuisine: Mediterranean
Ingredients: 4 boneless, skinless chicken breasts (1.5 lbs); 3 cloves fresh garlic, minced; 3 tbsp extra virgin olive oil; 1 cup cherry tomatoes, halved; 1 medium red onion, sliced; 2 tsp dried oregano; Juice of 1 lemon; Salt and pepper to taste

By Lisa

March 16, 2025

0

23

Jump to Recipe·Print Recipe

The sun was setting over the kitchen, casting a golden glow on my counter where the High Protein Mediterranean Chicken was about to take center stage. As the aroma of garlic and herbs wafted through the air, I could already hear my family’s stomachs rumbling in anticipation. This dish is a culinary passport to the sunny shores of Greece without the need for sunscreen or plane tickets.

I remember the first time I made this recipe; friends gathered around the table with hungry eyes and eager forks. Little did they know that I had stumbled upon a culinary gem that packed protein power while also being deliciously satisfying. The blend of spices and vibrant veggies made it an instant hit every time. Perfect for weeknight dinners or weekend gatherings, this dish always brings smiles and satisfied bellies.

Why You'll Love This Recipe

This amazing Greek chicken marinade offers more than just flavor; it makes meal prep a breeze
You can easily customize the ingredients based on what you have on hand
The vibrant colors and aromas make it visually stunning on any dinner table
Perfect for grilling but versatile enough for baking or pan-searing

There’s nothing like hearing compliments from loved ones while enjoying a meal together. My best friend once exclaimed that this dish made her rethink her relationship with chicken completely!

Recipe preparation

Essential Ingredients

Here’s what you’ll need to make this delicious dish:

Boneless, Skinless Chicken Breasts: Choose about 3-4 breasts; they soak up flavors beautifully while providing lean protein.
Fresh Garlic: Use firm cloves for maximum flavor; minced garlic releases delightful aromas when sautéed.
Olive Oil: A good quality extra virgin olive oil adds richness; it’s like liquid gold!
Cherry Tomatoes: These sweet jewels burst with flavor; feel free to swap them with your favorite seasonal veggies.
Red Onion: Slicing these gives off sweet scents that enhance your dish’s depth; choose firm onions for best results.
Dried Oregano: A must-have herb in Mediterranean cuisine; it brings warmth and earthiness to your chicken.
Lemon Juice: Freshly squeezed juice brightens flavors; consider zesting some lemon peel too!
Salt & Pepper: Essential seasonings to elevate all other flavors in your dish—don’t skimp on these!

The full ingredients list, including measurements, is provided in the recipe card directly below.

Let’s Make it Together

Preheat your oven to 400°F (200°C). Grab a large baking dish and drizzle a bit of olive oil to keep everything from sticking. Now season those lovely chicken breasts generously with salt and pepper.

Marinate your chicken by mixing olive oil, minced garlic, dried oregano, lemon juice, salt, and pepper in a bowl. Coat each piece of chicken in this zesty mixture—this is where all the magic begins! Let it sit for at least 30 minutes; longer if you can resist!

While waiting (perhaps dance a little?), chop up those cherry tomatoes and red onion into bite-size pieces. Layer them around your marinated chicken in the baking dish—colorful veggies make everything better!

Bake the dish in your preheated oven for about 25-30 minutes until the chicken is cooked through and has reached an internal temperature of 165°F (75°C). As you wait patiently (or not), enjoy the heavenly scents filling your kitchen.

For an extra touch of flavor, consider broiling it on high for an additional 3-5 minutes to get that crispy goodness on top! Don’t walk away though; things can turn from golden brown to charcoal quickly!

Once done cooking, let it rest for about 5 minutes before serving—it allows those juices to mingle back into the meat! Plate up alongside rice or fresh salad, sprinkle some feta cheese on top if you’re feeling fancy!

This High Protein Mediterranean Chicken is not only hearty but also packs a punch of flavor that will leave everyone asking for seconds! Enjoy every bite!

You Must Know

This amazing Greek chicken marinade offers more than just flavor; it makes meal prep a breeze
You can easily customize the ingredients based on what you have on hand
The vibrant colors and aromas make it visually stunning on any dinner table
Perfect for grilling but versatile enough for baking or pan-searing

Perfecting the Cooking Process

Sear the chicken first in a hot skillet to lock in juices, then cook the vegetables while preparing your sauce for a seamless dinner experience.

Serving and storing

Add Your Touch

Feel free to swap herbs and spices based on your taste. Add olives, feta, or sun-dried tomatoes for extra Mediterranean flair.

Storing & Reheating

Store leftovers in an airtight container in the fridge for up to three days. Reheat gently in the microwave or over low heat on the stove.

Chef's Helpful Tips

Always use fresh herbs for maximum flavor impact; dried herbs can’t compete!
Ensure your chicken is at room temperature before cooking for even doneness
Don’t rush resting time after cooking; this seals in moisture beautifully

Cooking this High Protein Mediterranean Chicken brings back memories of summer barbecues with friends. Their compliments still echo as I reminisce about those flavorful gatherings.

FAQs

FAQ

Can I use boneless chicken thighs instead of breasts?

Absolutely! Thighs are juicier and add even more flavor to your dish.

Is this recipe suitable for meal prep?

Yes! It keeps well and tastes even better after marinating overnight.

What should I serve with High Protein Mediterranean Chicken?

Pair it with quinoa salad or roasted vegetables for a complete meal bursting with flavor.

Print