Description
Mediterranean chicken delivers a protein-packed culinary journey through sun-kissed flavors. Lean, juicy chicken mingles with zesty herbs and Mediterranean spices, promising a delicious and nutritious meal you’ll savor with every bite.
Ingredients
Scale
Main Protein:
- 4 boneless skinless chicken breasts (about 1.5 pounds / 680 grams)
Herbs and Seasonings:
- 4 cloves fresh garlic, minced
- 2 teaspoons dried oregano
- Salt and pepper to taste
Liquid and Nuts:
- 1/4 cup (60 milliliters) freshly squeezed lemon juice
- 1/4 cup (60 milliliters) extra virgin olive oil
- 1/4 cup (30 grams) pine nuts (optional), toasted
Instructions
- Prepare a vibrant marinade by whisking olive oil, lemon juice, minced garlic, oregano, salt, and pepper in a mixing bowl.
- Submerge chicken breasts in the aromatic marinade, ensuring complete coverage, and refrigerate for 30-60 minutes to infuse flavors.
- Heat grill or stovetop pan to medium-high temperature, creating ideal cooking conditions for the marinated chicken.
- Remove chicken from marinade, discarding the excess liquid, and place on the hot cooking surface.
- Cook chicken for 6-7 minutes per side, monitoring until internal temperature reaches 165°F (75°C) for safe consumption.
- Allow cooked chicken to rest on a cutting board for 5 minutes, enabling juices to redistribute and maintain moisture.
- Slice chicken and garnish with fresh herbs, presenting alongside a crisp salad or roasted seasonal vegetables for a complete Mediterranean-inspired meal.
Notes
- Maximize flavor by marinating chicken overnight in the refrigerator for deeper Mediterranean seasoning penetration.
- Opt for organic chicken breasts to ensure lean protein and better texture while maintaining recipe’s nutritional profile.
- Consider using a meat thermometer to precisely check chicken’s internal temperature, preventing overcooking and maintaining juiciness.
- Transform this recipe into gluten-free and low-carb friendly by pairing with cauliflower rice or zucchini noodles instead of traditional sides.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 4
- Calories: 422 kcal
- Sugar: 0 g
- Sodium: 70 mg
- Fat: 29 g
- Saturated Fat: 4 g
- Unsaturated Fat: 25 g
- Trans Fat: 0 g
- Carbohydrates: 3 g
- Fiber: 1 g
- Protein: 38 g
- Cholesterol: 90 mg