Name: Mediterranean Chicken
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 3 Chicken breasts; 4 tbsp Balsamic Vinegar; 6 tbsp Olive Oil; 4 tbsp Olive brine (- Liqued from a jar of olives.); ¼ tsp Salt; ½ tsp White Pepper Powder; 1 Zucchini (- Sliced.); 1 Red Onion (- Sliced.); 80 grams Olives; 80 grams Cherry Tomatoes; 50 grams Artichokes; 1 Red Pepper (- Sliced.)

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Today we are making a delicious Mediterranean chicken that is full of rich flavours. This hearty meal uses fresh ingredients along with olive oil and balsamic vinegar to create a healthy dish that will not only tantalize your taste buds but also bring the essence of the Mediterranean coast to your table.

There are two ways to prepare this recipe. You can grill the chicken breast on the stovetop, then roast it in the oven with the vegetables, or you can grill the chicken and the vegetables on the stovetop, which will give both the protein and the veggies a smoked, slightly charred flavour.

The latter method is particularly popular in the Mediterranean region, as it is quicker than baking the vegetables in the oven. However, it is important to note that grilling the chicken on the stovetop takes roughly 8 minutes per side, and roasting the vegetables in the oven takes approximately 30 minutes. The oven method is a hands-off approach: simply chop the vegetables, pop them in the oven with the timer on, and get on with other things.

Ingredients

Chicken, Olive Oil, Balsamic Vinegar, Salt, Zucchini, Bell Peppers, Cherry tomatoes, Red Onion, Artichokes, Olives, & Olive liquid brine.

Chicken breast or chicken thighs are suited for this dish. Thighs will have more flavour and moisture; boneless cuts can also be used for convenience.

Olive oil is a staple in Mediterranean cooking. Choose high-quality extra virgin olive oil for the best results. Good olive oil has a fruity and peppery flavour. Vegetables such as zucchini and artichokes offer a creamy flavour. You can use frozen artichokes for this recipe, or the pickled version, which is often in brine. Red bell peppers have a sweet and crunchy flavour. Cherry tomatoes, along with red onions, offer a pop of colour and a savoury sweetness. Olives that have been brined in liquor are naturally salty; that is why we have used a small pinch of salt in the overall recipe.

Balsamic vinegar, along with the olive brine, adds incredible flavour to the dish. Some people like to add additional herbs to this dish, such as oregano, thyme, and rosemary; however, using minimal ingredients allows the natural flavours of the vegetables and the chicken to stand out in a truly Mediterranean fashion. If you want to add more creamy notes, you can crumble unsalted feta into the dish to enhance the flavour profile.

Instructions

Roasting: Chop the vegetables and place them in the casserole. Add olive oil, balsamic vinegar, and olive brine to the top of the vegetables, then roast in the oven for 20 to 30 minutes at 200°C. Add cooking oil to a grill pan on medium-high heat. Grill the chicken breast for 6 to 9 minutes, until browned on the outside. The internal temperature should be 165 degrees Celsius. Set aside. In the last five minutes of the baking time, you can add the chicken breast on top of the roast vegetables, baste it with the liquid from the bottom of the casserole to rehydrate the vegetables, place it back in the oven, and remove it after the cooking time. Remove the casserole from the oven immediately; resist the urge to leave it in, as doing so will dry out the veggies and chicken breast.

Grill the chicken, chop the vegetables, put the vegetables in a casserole, drizzle with seasoning liquid and bake.

Add the chicken in the last 10 minutes of roasting the vegetables, then drizzle with the olive oil/balsamic vinegar liquid from the bottom of the casserole to rehydrate the vegetables and chicken.

Grilling: Start by adding the vegetables to the grill pan with cooking oil, then cook on medium-high heat. Add the chicken breast to one side and grill for 8 minutes on each side, until the chicken reaches the correct internal temperature. You will know the chicken breast is ready when it releases the white albumen on its sides. Once cooked, remove and set aside. Continue to grill the vegetables for a few more minutes until cooked. [Drizzle the condiments such as balsamic vinegar, olive oil, and olive liqued brine in the last ten minutes of cooking time.]

Mediterranean chicken is not only delicious, but also healthy. The use of lean chicken provides a dose of protein, while the vegetables add fiber and other nutritional benefits. Olive oil is rich in monounsaturated fats as well as other anti-inflammatory benefits.

What can you serve with Mediterranean chicken?

You can serve the Mediterranean chicken with a healthy Greek salad made with tomatoes, cucumbers, red onions, olives, and feta cheese. Roasted vegetables such as zucchini, bell peppers, and asparagus will also serve as a nutritious side dish. If you’re in the mood for a rice-based dish, our garlic-butter rice is full of flavour. Consider hummus for its creamy flavours; it pairs well with the chicken breast. Tabbouleh is a herby, vibrant dish from Lebanon made with parsley, tomatoes, and bulgur wheat, adding freshness.

How can you store Mediterranean chicken?

Store the Mediterranean chicken in an airtight container for three to four days. Reheat in the microwave or on the stove. This recipe is ideal for meal prepping and can be made in large portions.