Served up over a bed of couscous, this dish is the perfect accompaniment to any summertime spread. Add a refreshing salad, like our Savory Spinach and Arugula Salad with Fennel Vinaigrette for the perfect light but filling meal. The tangy marinade in this recipe has Mediterranean flavors that are sure to tantalize your taste buds! Serve this dish with our Mediterranean Roasted Potatoes for an easy and crave-worthy meal.
Chicken is a safe bet for a weeknight dinner when you’re short on time or need something on the lighter side. But it can get a little boring. To shake things up here’s the recipe for Mediterranean Marinated Chicken. This dish is great to have at the ready for those nights where cooking just isn’t in the cards.
Which piece to choose in chicken to lose weight?
Chicken breast is a food that nutritionists recommend when dieting because it is both low in calories and high in protein. This is not the case for all parts of the chicken: a roasted chicken thigh for example is much richer in calories since it takes an average of 226 Kcal.
Chicken breast is the part of the chicken that all nutritionists advise to select, by virtue of its protein content: 30 grams of protein per 100 grams of chicken breast on average.
Proteins are digested slowly by the body, so you won’t be tempted to snack between meals. Proteins are especially used to shape muscles and therefore will not be lodged in fat.
How to cook chicken during a slimming diet?
It is advisable to cook your chicken without any residue of added fat and for this use a Thermomix pressure cooker, a wok or adopt for steam cooking which also allows to preserve nutrients and vitamins .
If the skin of the chicken is very high in calories, you can instead choose to cook only the bones of the chicken: with them, you can make a delicious chicken broth that will combine pleasure and slimming.
Finally, last cooking tip, concerning the chicken breast: to prevent it from being dry, you can let it marinate with ginger or lemon , several hours before cooking it.
The other benefits of chicken
Chicken and especially chicken breast, in addition to being high in protein and low in calories, are rich in vitamins and minerals, which is a good point: eating chicken breast helps you lose weight but also helps you stay in good health.
To benefit from all the virtues of this food, it is advisable to steam it, for example in a Thermomix pressure cooker. This cooking method is in fact very gentle, which has the effect of preserving the good nutrients, whereas a stronger cooking will tend to eliminate many vitamins present in the food in question.
In chicken breast there is vitamin B3 but also selenium which is a good ally for antioxidants. Phosphorus and zinc are also present in chicken breast.
For a successful diet, discover the benefits of chicken and more particularly chicken breast. In case of hesitation, do not hesitate to seek the advice of a nutritionist or a slimming coach.
Remember that the secret to a successful diet is in the selection of the right products, which will help you reduce the amount and intake of fat and provide you with the nutrients and vitamins you need for good health.
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The original Mediterranean Marinated Chicken
Description
If you’re as big a fan of chicken as the rest of us, then you probably already know that there are plenty of ways to prepare it. There’s always the classic BBQ, there are endless ways to bake it, and pan frying is always delicious. But did you know that there are also tons of different flavors that make chicken all the more savory? One great example is Mediterranean marinated chicken.
Juice from one lemon is really all you need to create this tangy, flavorful marinade. However, feel free to add an extra teaspoon if you like a bit more citrus flavor, or use extra olive oil or reduced-sodium soy sauce for a deeper savory flavor.
Mixing as little or as much of this well-known staple ingredient is up to you. Try sprinkling it over the chicken, or even stirring it into the sauce before drizzling on top.
The olive oil will add richness and depth to the marinade, but don't feel like you need to use a full cup for the two recipe servings.
This is the only sour ingredient used in this recipe, but you can also add additional lemon juice or vinegar if desired. The depth of the pepper in the marinade will vary based on personal taste.
Basically, with all these ingredients, it’s the perfect recipe!
Ingredients
Instructions
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Preheat oven to 425°F (220°C). Line 2 rimmed baking sheets with parchment paper.
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.Combine everything in a small bowl. Pour over chicken; stir to coat.
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Arrange chicken in single layer on prepared sheets.
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Bake 20 minutes or until chicken is no longer pink in centre and temperature of thickest part of breast is 160°F (71°C), turning after 10 minutes. Serve with lemon wedges, if desired.
- Amount Per Serving
- Calories 113
- % Daily Value *
- Total Fat 12.8g20%
- Saturated Fat 1.9g10%
- Sodium 337mg15%
- Total Carbohydrate 0.6g1%
- Dietary Fiber 0.2g1%
- Sugars 0.2g
- Protein 0.29g1%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
Note
Once mixed, this mixture can be done alone and stored in a covered container for up to a week. If you're not going to use it all at once, refrigerate it and allow the flavors to meld together for added flavor.
