High Protein Mediterranean Chicken
Savor the vibrant flavors of this high protein Mediterranean chicken, perfectly marinated and baked to juicy perfection. A healthy, delicious dish that’s easy to prepare and ideal for any meal.
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Total Time: 55 minutes
- Yield: Serves 4
- Category: Main
- Method: Baking
- Cuisine: Mediterranean
Ingredients
Scale
- 4 boneless, skinless chicken breasts (1.5 lbs)
- 4 cloves fresh garlic, minced
- 3 tbsp extra virgin olive oil
- ¼ cup freshly squeezed lemon juice
- 2 tsp dried oregano
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- ½ cup crumbled feta cheese
- 2 cups fresh spinach or kale, roughly chopped
Instructions
- In a bowl, combine olive oil, minced garlic, lemon juice, oregano, salt, and pepper to create the marinade.
- Place chicken breasts in a resealable bag or bowl and pour half the marinade over them. Let marinate for at least 30 minutes.
- Heat a skillet over medium-high heat with a drizzle of olive oil. Sear marinated chicken for about 5-7 minutes on each side until golden brown.
- Add cherry tomatoes and spinach (or kale) to the skillet, stirring until spinach wilts and tomatoes soften.
- Sprinkle feta cheese over the mixture and transfer the skillet to an oven preheated at 375°F (190°C). Bake for an additional 10-15 minutes until chicken is fully cooked.
- Serve alongside grains like quinoa or couscous, drizzling any remaining marinade on top.
Notes
- For added zest, substitute lemon with lime or incorporate your favorite seasonal vegetables.
- Marinating overnight enhances flavor infusion significantly.
- Leftovers can be stored in an airtight container for up to three days; reheat gently in a skillet.
Nutrition
- Serving Size: 1 chicken breast with vegetables (200g)
- Calories: 320
- Sugar: 2g
- Sodium: 480mg
- Fat: 14g
- Saturated Fat: 4g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 8g
- Fiber: 2g
- Protein: 39g
- Cholesterol: 100mg