Delicious High Protein Mediterranean Chicken Recipe to Impress

Are you looking for a delicious and impressive recipe that’s also packed with protein? Look no further! This Delicious High Protein Mediterranean Chicken Recipe to Impress is the perfect solution for a weeknight dinner or a special occasion. Imagine tender chicken cubes simmered in a vibrant, flavorful sauce bursting with sun-dried tomatoes, Kalamata olives, and fragrant herbs. This isn’t just a meal; it’s a culinary journey to the sun-drenched shores of the Mediterranean. The hearty, satisfying flavors will leave your guests raving, and the high protein content will keep everyone feeling full and energized. This recipe is incredibly versatile, easily adaptable to your dietary needs and preferences, and surprisingly simple to make, even for beginner cooks. Get ready to elevate your cooking game and impress everyone with this unforgettable dish!

Delicious High-Protein Mediterranean Chicken

A flavorful and healthy chicken dish bursting with Mediterranean flavors. Perfect for a weeknight dinner or a light lunch.

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Prep Time 20 minutes mins

Cook Time 30 minutes mins

Total Time 50 minutes mins

Course Main Course

Cuisine Greek, Mediterranean

Servings 4 servings

Calories 380 kcal

Equipment

• Large bowl
• Large skillet or Dutch oven

Ingredients

  

Main Ingredients

• 1.5 lbs Boneless, Skinless Chicken Breasts Cut into 1-inch cubes
• 1 tbsp Olive Oil
• 1 Red Onion Medium, chopped
• 2 cloves Garlic Minced
• 1 Red Bell Pepper Chopped
• 1 14.5 oz can Diced Tomatoes Undrained
• 1/2 cup Sun-Dried Tomatoes Oil-packed, drained and chopped
• 1/2 cup Kalamata Olives Pitted and halved
• 1/4 cup Feta Cheese Crumbled
• 2 tbsp Fresh Oregano Chopped
• 1 tbsp Fresh Basil Chopped
• 1 tsp Dried Thyme
• 1 tsp Salt
• 1/2 tsp Black Pepper
• 4 servings Cooked Quinoa or Couscous Optional, for serving

Instructions

 

Instructions

• Season the chicken: In a large bowl, toss the chicken cubes with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
• Sauté the vegetables: Heat the olive oil in a large skillet or Dutch oven over medium heat. Add the red onion and bell pepper and cook until softened, about 5-7 minutes. Add the garlic and cook for another minute until fragrant.
• Add the chicken: Add the seasoned chicken to the skillet and cook until browned on all sides, about 5-7 minutes.
• Simmer the sauce: Stir in the diced tomatoes (undrained), sun-dried tomatoes, Kalamata olives, oregano, basil, thyme, remaining salt, and pepper. Bring to a simmer, reduce heat to low, cover, and cook for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened slightly.
• Stir in feta: Stir in the feta cheese during the last minute of cooking, allowing it to soften slightly but retain some texture.
• Serve: Serve the Mediterranean chicken hot, over cooked quinoa or couscous, if desired. Garnish with extra fresh oregano or basil.

Notes

For a spicier dish, add a pinch of red pepper flakes. Leftovers can be stored in the refrigerator for up to 3 days.

Keyword chicken recipe, dinner, easy, healthy, high-protein, mediterranean diet

Why You’ll Love This Delicious High Protein Mediterranean Chicken Recipe

This Delicious High Protein Mediterranean Chicken Recipe to Impress isn’t just another chicken recipe; it’s an experience. Here’s why you’ll absolutely adore it:

• Flavor Explosion: The combination of sun-dried tomatoes, Kalamata olives, oregano, basil, and thyme creates a symphony of Mediterranean flavors. Each bite is a burst of freshness and savory deliciousness.
• High Protein Powerhouse: Chicken breast is a lean protein source, making this dish perfect for those watching their calorie intake or looking to build muscle. The protein keeps you full and satisfied, preventing those afternoon energy crashes.
• Easy to Make: This recipe is surprisingly straightforward. Even if you’re not a seasoned chef, you’ll find the instructions clear and easy to follow. The prep time is minimal, and the cooking time is quick.
• Versatile and Adaptable: Feel free to experiment with different herbs and spices to customize the flavors to your liking. Add other vegetables like zucchini or spinach for extra nutrients and variety. You can even adjust the spice level to suit your taste preferences. This recipe is a blank canvas for your culinary creativity.
• Visually Stunning: The vibrant colors of the red onion, bell pepper, and sun-dried tomatoes make this dish incredibly appealing. It’s a feast for the eyes as well as the palate, perfect for impressing guests or simply making your weeknight dinner feel special.
• Leftover Magic: This recipe makes excellent leftovers! The flavors meld beautifully overnight, making the second day’s meal even more delicious. Enjoy it cold in a salad or reheat it for a quick and satisfying lunch.

Why You Should Try This Delicious High Protein Mediterranean Chicken Recipe

Beyond its deliciousness and ease of preparation, this Delicious High Protein Mediterranean Chicken Recipe to Impress offers several compelling reasons to give it a try:

• Health Benefits: The Mediterranean diet is renowned for its health benefits. This recipe is rich in antioxidants, healthy fats, and fiber, contributing to overall well-being. The abundance of fresh herbs and vegetables provides essential vitamins and minerals.
• Impress Your Guests: This recipe is a guaranteed crowd-pleaser. The vibrant colors, aromatic spices, and delicious flavors will make a lasting impression on your guests. It’s a perfect dish for dinner parties, potlucks, or any occasion where you want to showcase your culinary skills.
• Budget-Friendly: The ingredients are readily available and relatively inexpensive, making this a budget-friendly option for a flavorful and healthy meal. You can easily adjust the serving size to fit your needs and budget.
• Time-Efficient: With minimal prep time and a relatively short cooking time, this recipe is ideal for busy weeknights. You can enjoy a healthy and delicious meal without spending hours in the kitchen.
• Family-Friendly: This recipe is a great way to introduce your family to the delicious flavors of the Mediterranean diet. Kids often enjoy the bright colors and savory tastes of this dish.
• Perfect for Meal Prep: Prepare a large batch on the weekend and enjoy delicious, healthy lunches throughout the week. Simply store the leftovers in airtight containers in the refrigerator for up to 3 days.

Ingredients and Utensils for a Delicious High Protein Mediterranean Chicken Recipe

Gathering the right ingredients and having the necessary utensils on hand are crucial for a successful cooking experience. This section will detail everything you’ll need for this Delicious High Protein Mediterranean Chicken Recipe to Impress.

Ingredients: A Detailed Breakdown

• 1.5 lbs boneless, skinless chicken breasts: The star of the show! Choose high-quality chicken breasts for the best flavor and texture. Ensure they are cut into 1-inch cubes for even cooking. Keyword: Chicken Breast, Protein Source
• 1 tbsp olive oil: Use extra virgin olive oil for its superior flavor and health benefits. Keyword: Olive Oil, Healthy Fats
• 1 medium red onion, chopped: Adds a touch of sweetness and sharpness to the dish. Keyword: Red Onion, Flavor
• 2 cloves garlic, minced: Essential for adding depth of flavor. Keyword: Garlic, Flavor Enhancer
• 1 red bell pepper, chopped: Contributes sweetness and vibrant color. Keyword: Bell Pepper, Vitamins
• 1 (14.5 oz) can diced tomatoes, undrained: Provides the base for the sauce, adding acidity and juiciness. Keyword: Diced Tomatoes, Sauce Base
• 1/2 cup sun-dried tomatoes, oil-packed, drained and chopped: Intensifies the Mediterranean flavor profile. Their concentrated flavor is unmatched. Keyword: Sun-Dried Tomatoes, Mediterranean Flavor
• 1/2 cup Kalamata olives, pitted and halved: Adds a salty, briny element to balance the sweetness of other ingredients. Keyword: Kalamata Olives, Briny Flavor
• 1/4 cup crumbled feta cheese: A salty, tangy cheese that perfectly complements the other flavors. Add it at the end for a creamy texture. Keyword: Feta Cheese, Creamy Texture
• 2 tbsp chopped fresh oregano: Earthy and slightly peppery, oregano is a quintessential Mediterranean herb. Keyword: Oregano, Mediterranean Herb
• 1 tbsp chopped fresh basil: Adds a fresh, slightly sweet aroma and flavor. Keyword: Basil, Fresh Herb
• 1 tsp dried thyme: Subtle, woody, and slightly lemony. Dried thyme provides a lovely depth of flavor. Keyword: Thyme, Herb
• 1/2 tsp salt: Enhances the flavors of the other ingredients. Adjust to your taste. Keyword: Salt, Seasoning
• 1/4 tsp black pepper: Adds a touch of spice and complexity. Keyword: Black Pepper, Spice
• Cooked quinoa or couscous, for serving (optional): A healthy and delicious side dish to complement the chicken. Keyword: Quinoa, Couscous, Side Dish

Essential Utensils for Recipe Success

• Large bowl: For marinating the chicken.
• Large skillet or Dutch oven: A large skillet works well for browning the chicken and vegetables; a Dutch oven is excellent for simmering the sauce.
• Cutting board: For chopping the vegetables and chicken.
• Sharp knife: Essential for efficient and safe vegetable and chicken preparation.
• Measuring spoons and cups: For accurate ingredient measurements.
• Wooden spoon or spatula: For stirring the ingredients.
• Serving dish: For presenting your culinary masterpiece.

Detailed Recipe Steps for a Delicious High Protein Mediterranean Chicken Recipe

Follow these steps to create your Delicious High Protein Mediterranean Chicken Recipe to Impress:

Step 1: Preparing the Chicken

1. Season the chicken: In a large bowl, gently toss the 1-inch cubed chicken breasts with ½ teaspoon of salt and ¼ teaspoon of black pepper. **Ensure the chicken is evenly coated.** This step is crucial for developing flavor.

Step 2: Sautéing the Vegetables

1. Heat the olive oil: Heat the olive oil in a large skillet or Dutch oven over medium heat. **Don’t overheat the oil; it should shimmer gently.**
2. Add the onions and peppers: Add the chopped red onion and bell pepper to the skillet. Cook, stirring occasionally, until softened, about 5-7 minutes. **Softened vegetables will cook more evenly and contribute a sweeter flavor.**
3. Add the garlic: Add the minced garlic and cook for another minute until fragrant. **Be careful not to burn the garlic, as this will impart a bitter taste.**

Step 3: Browning the Chicken

1. Add the chicken: Add the seasoned chicken cubes to the skillet. Cook, stirring occasionally, until browned on all sides, about 5-7 minutes. **Browning the chicken develops a rich flavor and a beautiful sear.** Don’t overcrowd the pan; work in batches if necessary to ensure proper browning.

Step 4: Simmering the Sauce

1. Add the remaining ingredients: Stir in the diced tomatoes (undrained), sun-dried tomatoes, Kalamata olives, oregano, basil, thyme, remaining salt, and pepper. **Ensure all ingredients are well combined.**
2. Bring to a simmer: Bring the mixture to a simmer over medium heat. **A simmer is a gentle bubbling; avoid a rapid boil.**
3. Reduce heat and simmer: Reduce the heat to low, cover the skillet or Dutch oven, and cook for 15-20 minutes, or until the chicken is cooked through and the sauce has thickened slightly. **Check the chicken’s internal temperature with a meat thermometer; it should reach 165°F (74°C).**

Step 5: Finishing and Serving

1. Stir in the feta: Stir in the crumbled feta cheese during the last minute of cooking. **Don’t overcook the feta, as it can become rubbery.**
2. Serve: Serve the delicious Mediterranean chicken immediately over cooked quinoa or couscous, if desired. Garnish with extra fresh oregano or basil, if you like. **A sprinkle of extra feta cheese adds a beautiful visual touch.**

Tips and Variations for Your Delicious High Protein Mediterranean Chicken Recipe

Here are some tips and variations to enhance your Delicious High Protein Mediterranean Chicken Recipe to Impress:

• Spice it up: Add a pinch of red pepper flakes for a touch of heat.
• Lemon Zest: A teaspoon of lemon zest brightens the flavors beautifully.
• Different Vegetables: Feel free to add other vegetables like zucchini, spinach, or artichoke hearts.
• Alternative Herbs: Experiment with rosemary, parsley, or marjoram.
• Cheese Variations: Goat cheese or a creamy Italian cheese can be used instead of feta.
• Gluten-Free Option: Ensure your quinoa or couscous is gluten-free if needed.
• Make it a Sheet Pan Meal: Roast the vegetables and chicken together on a sheet pan for a simpler preparation.
• Slow Cooker Adaptation: Combine all ingredients in a slow cooker and cook on low for 6-8 hours.
• Avoid Overcooking: Overcooked chicken will be dry and tough. Use a meat thermometer to ensure it reaches 165°F (74°C).
• Don’t Burn the Garlic: Minced garlic burns easily. Add it towards the end of the vegetable sautéing process.

Nutritional Values and Benefits of this Delicious High Protein Mediterranean Chicken Recipe

This Delicious High Protein Mediterranean Chicken Recipe to Impress is not only delicious but also incredibly nutritious. While precise nutritional values depend on the specific ingredients used and portion sizes, here’s a general overview of the benefits:

• High Protein: Chicken breast is an excellent source of lean protein, essential for building and repairing tissues, supporting muscle growth, and keeping you feeling full and satisfied.
• Healthy Fats: Olive oil is rich in monounsaturated fats, which are beneficial for heart health.
• Antioxidants: Tomatoes, sun-dried tomatoes, and bell peppers are packed with antioxidants, which protect your cells from damage caused by free radicals.
• Fiber: The vegetables and olives provide dietary fiber, which aids digestion and promotes gut health.
• Vitamins and Minerals: This recipe is a good source of various vitamins and minerals, including vitamin C, vitamin K, potassium, and iron.
• Mediterranean Diet Benefits: The Mediterranean diet has been linked to reduced risk of heart disease, stroke, type 2 diabetes, and certain cancers.

Note: For precise nutritional information, consider using a nutrition calculator and inputting the specific ingredients and quantities used in your recipe.

FAQs

Conclusion: A Delicious High Protein Mediterranean Chicken Recipe to Impress

This Delicious High Protein Mediterranean Chicken Recipe to Impress is a culinary triumph, a delicious and satisfying meal that’s both easy to make and impressive to serve. Its vibrant flavors and impressive nutritional profile make it a perfect choice for a weeknight dinner or a special occasion. From the tender chicken to the burst of Mediterranean flavors, every element of this recipe is designed to delight your taste buds and impress your guests. Don’t hesitate to experiment with variations and make this recipe your own. We encourage you to try this recipe and share your experience in the comments below. Share your photos on Pinterest here! And don’t forget to check out our other amazing recipes on our website, such as our Asparagus Lemon Basil Ricotta Stuffed Shells, Tortellini with Cream and Spinach with Shrimp, or our Mediterranean Quinoa Salad for more culinary inspiration!