Mediterranean Chicken Breast Recipes
It is crucial to be creative while preparing chicken following a Mediterranean diet. Chicken can be prepared in a variety of ways. You may create incredible flavor sensations at home with a few simple ingredients and kitchen utensils. Combine these recipes with veggies, healthful grains, and proteins such as beans or nuts for a delightful supper that will fill you up without adding extra calories.
Whole grain pasta and chicken breast with broccoli
Ingredients.
225 g skinless and boneless chicken breast, one handful broccoli florets, 3/4 teaspoon dried oregano, 1/2 teaspoon salt, freshly ground black pepper, 120 mL chicken stock or homemade broth (see recipe below); whole-wheat spaghetti
Method
Cooking sprays a big nonstick skillet. Cook the chicken in a skillet over medium-high heat, seasoning with oregano, salt, pepper, and garlic. Grill or broil the chicken for 4 minutes per side, or until done. Remove the chicken from the pan and set it aside to keep warm.
Coat the pan lightly with cooking spray once more—Cook for 1 minute, or until broccoli florets are lightly browned. To thicken the soup, bring the chicken stock to a boil and cook for 5 minutes over high heat. 2 minutes, or until chicken is cooked to your liking. Serve over whole wheat spaghetti right away.
Chicken broth made from scratch
1. Place the organic chicken bones in a big pot and cover them with filtered water.
2. Stir in 2 tablespoons apple cider vinegar, two carrots, one onion, one bay leaf, and a few peppercorns.
Turn up the heat to high in a saucepan and bring to a boil. Uncovered, then cover.
Simmer for about one hour at a low heat setting. stirring occasionally, adding filtered water as needed. Remove any foam that has formed.
5. After an hour, remove from the fire and set aside to cool to room temperature. Remove bones and other veggies using a filter.
6. The broth should become jelly-like in consistency. This delectable and nutritious broth can be a foundation for sauces, soups, and stews.
Soup with Mediterranean chicken
Chicken soup has traditionally been a great cold and flu treatment, but it's also a good base for many Mediterranean diet chicken recipes. This chicken soup with fresh herbs and chicken with veggies is a simple dish to incorporate into your diet.
Ingredients:
Two garlic cloves, finely sliced, and a small onion minced; 1 tablespoon extra virgin olive oil, 950 mL chicken broth, one cooked chicken breast (shredded), 1/2 teaspoon dried thyme, salt, and a dash of freshly ground black pepper Cut three carrots into bits and slice two medium zucchini/pumpkin.
Preparation:
Olive oil should be heated to medium-high heat in a big pot. 3 minutes of continual stirring of the onions and garlic Pour in the chicken stock, carrots, zucchini, thyme, and salt and pepper into the pot and bring it to a boil. Lower the thermostat's setting to the lowest possible setting.
Cook the vegetables for 10 minutes with the cover on the saucepan, or until they are fork-tender. After adding the chicken, cook for another 5 minutes. This can be served as an appetizer, snack, or meal.
Note: You can add a variety of additional vegetables to this recipe to make a nutritious dinner stew.
Sandwiches with Mediterranean Chicken Salad.
Chicken salad is a nutritious addition to any diet. This chicken salad recipe is light and refreshing, thanks to ingredients like grapes and lemon juice. Make a tasty sandwich with it, or serve it as a stand-alone side dish.
Ingredients:
2 tbsp extra virgin olive oil; 1 tbsp freshly squeezed lemon juice; salt and pepper (pink Himalayan salt works best for this recipe); 2 skinless, boneless chicken breasts; a handful of seedless red grapes, cut in half lengthwise; 3 shallots/spring onions, thinly sliced; Dijon mustard to taste (1 teaspoon is just right); 2 tbsp chopped parsley or basil; 4 handfuls mixed greens; 8 slices whole wheat
Instructions:
A bowl should be used to combine the olive oil with lemon juice, salt, and pepper. In a medium bowl, marinate the chicken for at least 30 minutes. Allow the chicken to marinate overnight if you have the time to do so.
Take a piece of chicken and cook it until it is no longer pink inside. Slice it into cubes after it has cooled for 20 minutes.
Combine grapes, shallots/spring onions, Dijon mustard, parsley/basil, and mixed green leaves in a large mixing basin. Mix the chicken pieces with your hands until they are uniformly distributed throughout the chicken salad mixture—season to taste with salt and pepper.
Serve the chicken salad between slices of bread.
Chili with Mediterranean Chicken
When we think of chili, we automatically think of ground beef. If you're looking to get your fill of chicken in a healthful, spicy dish, this chicken chilli recipe is for you! It's a comforting meal that helps you keep on track when attempting to eat healthy throughout the winter months.
Ingredients:
One tablespoon olive oil; 1 finely chopped red onion; 2 seeded and diced jalapeno peppers (leave the seeds in for extra heat); 1 teaspoon minced garlic; 4 large boneless, skinless chicken breasts or 450 g ground chicken; 3 tablespoons mild chili powder; 1 can kidney beans; 1 tablespoon tomato paste; 400 g canned chopped tomatoes one tablespoon ground cumin, two teaspoons dried oregano, 285 mL chicken broth; sea salt and freshly ground black pepper to taste.
Preparation:
If you're using chicken breast, cut it into 12-inch pieces. To heat the oil, place it in a large, heavy skillet and set it to medium heat. It's time to cook the chicken. Set aside after removing from the pan. Fry the onion, jalapeño peppers, and garlic in the same skillet until softened. Combine canned tomatoes, kidney beans, chicken broth, and tomato paste in a mixing bowl. Season the chicken with chili powder, cumin, oregano, salt, and pepper before returning it to the pan. Add another 5 to 10 minutes of low heat cooking time. Serve with cooked whole wheat or buckwheat pasta.
Meatballs with Mediterranean Chicken
This chicken meatball recipe is a terrific way to incorporate more Mediterranean flavors into your weekly supper. If you're craving spaghetti and meatballs but want to try something new, this chicken version will satisfy even the pickiest eaters!
Serve these chicken meatballs with homemade marinara sauce over whole wheat spaghetti (see below). Sprinkle with fresh parsley and cooked vegetables such as spinach and broccoli.
Ingredients:
1/2 finely chopped red onion; 1 tablespoon finely chopped fresh parsley; 3 minced garlic cloves; 2 large egg whites; sea salt and freshly ground black pepper; 2 tablespoons extra virgin olive oil (for frying).
Preparation:
In a large mixing basin, combine the chicken, onion, parsley, garlic, egg whites, sea salt, and pepper. Heat the olive oil to a simmer in a medium saucepan over medium heat. Make 20 meatballs out of the chicken mixture, using about 1/2 tablespoon of the chicken mixture per meatball—Fry the chicken meatballs in the heated skillet for 5 minutes, or until browned on all sides.
Recipe for Marinara Sauce
Ingredients:
400 g canned chopped tomatoes, a handful of torn basil leaves, two chopped garlic cloves, salt and pepper to taste with one tablespoon of extra virgin olive oil
Preparation:
In a large saucepan over medium heat, combine all ingredients until thoroughly combined and warmed. Serve the spaghetti with Parmesan shavings on top.
This is only a sampling of ways to incorporate chicken into a Mediterranean diet. There are numerous ideas available on the internet. Just keep it simple and serve it with plenty of fresh vegetables.
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