Some people say a Mediterranean-style diet is better for you. But what does that mean? The dishes in this type of diet are usually made with fresh, healthy ingredients instead of mass-produced food loaded with preservatives and additives. For example, the fish served at a Mediterranean restaurant would be soaked in saltwater to preserve its freshness and might include cucumber, dill weed, lemon juice, Worcestershire sauce, or red wine vinegar.
One of the most important things to remember when attempting to cook a Mediterranean dish is that you do not have to use thigh meat. You can also make dishes using chicken breast which will still be flavorful and incredibly easy and quick to prepare. That is why this delicious Mediterranean chicken breast recipe is perfect for any night of the week. Try it out soon!
Mediterranean cuisine has been known for being rich in flavor-packed ingredients, like olive oil, herbs, cheeses, tomatoes, etc. This is why it is very easy to prepare a Mediterranean-inspired dish, even if you are not a professional chef.
Chicken breast is an excellent alternative to red meat, especially because it contains more protein and less fat. It is also more affordable than most red meats. This chicken breast recipe uses fresh herbs as well as Greek yogurt and tomato sauce for extra flavor and creaminess. The recipe also includes lemon zest.
How to cook a chicken breast
Chicken breast can be cooked in many ways, for example, grilling or in the oven. Certain types of chicken pieces (depending on whether the chicken has bones or not, for example) are better suited to certain preparation methods. Even though chicken is a simple and popular dish, it’s easy to miss it. If so, you’ll end up with a dry, chewy dish and not tender as it should be. When you know how to properly cook chicken, you can try out your own recipes, as well as your own marinades and seasonings
The Mediterranean Chicken Breast Recipe
Mediterranean chicken breasts are a great light meal or part of a healthy, balanced diet. They are perfect for dinner, lunch, picnics and lunches too! This recipe is simple and delicious. Mediterranean chicken breast is the best chicken breast recipe around. The Mediterranean diet shares many similarities with the Paleo diet, however one of the main differences is that it contains more fish and vegetables than red meat. This dish is perfect for a light dinner or even a quick lunch on a busy weekday because it only takes about 5 minutes to make!
Preheat oven to 450 degrees F. Coat 12-inch skillet or 9 x 13 baking dish with nonstick cooking spray and set aside.
Place chicken breast halves between sheets of plastic wrap and pound to 1/4-inch thickness using the flat side of a meat mallet or rolling pin.
Remove plastic, being careful not to tear it, and sprinkle with salt and pepper.
Dredge both sides of chicken in lemon zest.
Heat oil in a skillet over medium-high heat until hot, but not smoking.
Add garlic and stir just until fragrant (about 30 seconds).
Add chicken and cook for 6 minutes per side, or until cooked through and golden brown.
To make the sauce, combine yogurt and basil; spoon over cooked chicken breasts or serve in a small bowl at the table.
- Amount Per Serving
- Calories 178
- % Daily Value *
- Total Fat 10.6g17%
- Saturated Fat 1.5g8%
- Cholesterol 5mg2%
- Sodium 356mg15%
- Total Carbohydrate 15.1g6%
- Dietary Fiber 0.2g1%
- Sugars 10.6g
- Protein 4.2g9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.