15 Mediterranean Diet Recipes Using Chicken Breast

Looking for some tasty Mediterranean diet recipes using chicken breast? You’re in for a treat! Think Lemon Herb Roasted Chicken, Mediterranean Chicken Skewers, and even Chicken Tzatziki Wraps. These dishes not only burst with flavor but are also quick to prepare. Who said healthy eating can’t be exciting? With ingredients like olive oil, fresh herbs, and vibrant veggies, you’ll keep your meals both nutritious and fun. Plus, they’re perfect for sharing with friends or family. Interested in exploring other delicious options and tips? Stick around for more mouthwatering ideas that’ll elevate your culinary game!

Lemon Herb Roasted Chicken

Title: Lemon Herb Roasted Chicken
Prep Time: 15 minutes
Cook Time: 1 hour
Number of Servings: 4
Required Equipment List: Roasting pan, meat thermometer, mixing bowl, basting brush, aluminum foil
Cuisine Type: Mediterranean

Lemon Herb Roasted Chicken is a classic dish that showcases the vibrant flavors of the Mediterranean. This recipe features a whole chicken marinated in a zesty lemon and herb mixture, which not only imparts a rejuvenating taste but also helps to keep the meat juicy and tender.

Roasting the chicken creates a beautifully golden skin that’s both crispy and flavorful, making it the centerpiece of any meal. This dish is perfect for family dinners or gatherings with friends, and it pairs wonderfully with seasonal vegetables or a light salad.

What sets this recipe apart is the marinade, which combines fresh herbs like rosemary and thyme with lemon juice and zest, bringing a lively brightness to the succulent chicken. The roasting process allows the flavors to meld together beautifully, resulting in a dish that’s both simple to prepare and impressive to serve.

Whether you’re a novice in the kitchen or an experienced cook, this Lemon Herb Roasted Chicken is sure to become a favorite in your recipe repertoire.

Ingredients:

• 1 whole chicken (about 4-5 pounds)
• 2 lemons (juiced and zested)
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 2 tablespoons fresh rosemary, chopped
• 2 tablespoons fresh thyme, chopped
• Salt and pepper, to taste
• 1 teaspoon paprika (optional)
• Fresh herbs for garnish (optional)

Instructions:

1. Preheat your oven to 425°F (220°C). Prepare a roasting pan by placing a rack inside, which will allow the hot air to circulate around the chicken for even cooking.
2. In a mixing bowl, combine the lemon juice, lemon zest, minced garlic, olive oil, chopped rosemary, chopped thyme, salt, pepper, and paprika (if using). Whisk the ingredients together until well blended.
3. Pat the chicken dry with paper towels, which helps achieve a crispy skin. Place the chicken in the roasting pan and use a basting brush to apply the marinade generously over the entire surface of the chicken, including under the skin where possible.
4. Once the chicken is well coated, tuck the wing tips underneath the body and tie the legs together with kitchen twine if desired. This helps the chicken cook evenly and keeps it looking neat.
5. Roast the chicken in the preheated oven for about 1 hour, or until the internal temperature reaches 165°F (74°C) when measured at the thickest part of the thigh. Baste the chicken with the pan juices halfway through cooking to enhance flavor and moisture.
6. Once cooked, remove the chicken from the oven and cover it loosely with aluminum foil. Let it rest for 10-15 minutes before carving. This resting period allows the juices to redistribute throughout the meat.

Extra Tips: To enhance the flavor further, consider adding sliced onions, carrots, and potatoes to the roasting pan around the chicken. They’ll absorb the delicious juices as they cook.

If you want to make this dish in advance, you can marinate the chicken overnight in the refrigerator for even more intense flavor. Finally, feel free to customize the herbs based on your preference; oregano and basil are great alternatives that can also be used in this recipe. Enjoy your delightful Mediterranean meal!

Mediterranean Chicken Skewers

Title: Mediterranean Chicken Skewers
Prep Time: 20 minutes
Cook Time: 15 minutes
Number of Servings: 4
Required Equipment List: Skewers, grill or grill pan, mixing bowl, measuring spoons, knife, cutting board
Cuisine Type: Mediterranean

Mediterranean Chicken Skewers are a vibrant and flavorful dish that captures the essence of Mediterranean cuisine. Marinated in a blend of olive oil, lemon juice, garlic, and fresh herbs, the chicken becomes incredibly tender and aromatic.

Skewering the marinated chicken with colorful vegetables not only adds visual appeal but also enhances the flavor profile, making these skewers a fantastic choice for summer barbecues or weeknight dinners.

These skewers are versatile and can be served with a side of tzatziki sauce, a fresh salad, or warm pita bread. The combination of spices and herbs, such as oregano and rosemary, brings a delightful Mediterranean flair to this dish. Perfect for grilling, they can also be cooked in the oven or on a stovetop grill pan, making them an ideal option regardless of the season.

Ingredients:

• 1 pound boneless, skinless chicken breast, cut into 1-inch cubes
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried rosemary
• Salt and pepper to taste
• 1 bell pepper, cut into 1-inch pieces
• 1 red onion, cut into wedges
• Cherry tomatoes

Instructions:

1. In a mixing bowl, combine olive oil, lemon juice, minced garlic, dried oregano, dried rosemary, salt, and pepper. Whisk together until well blended. This marinade will infuse the chicken with delicious Mediterranean flavors.
2. Add the cubed chicken breast to the marinade, ensuring each piece is thoroughly coated. Cover the bowl with plastic wrap and let it marinate in the refrigerator for at least 30 minutes, or up to 2 hours for maximum flavor.
3. While the chicken is marinating, soak wooden skewers in water for about 15 minutes to prevent burning on the grill. This step is essential if you’re using wooden skewers.
4. Preheat your grill or grill pan over medium-high heat. Once hot, thread the marinated chicken, bell pepper pieces, red onion wedges, and cherry tomatoes onto the skewers, alternating between the ingredients for a colorful presentation.
5. Place the skewers on the grill and cook for about 10-15 minutes, turning occasionally, until the chicken is cooked through and has nice grill marks. The internal temperature should reach 165°F (75°C).
6. Once cooked, remove the skewers from the grill and let them rest for a few minutes before serving. This allows the juices to redistribute, resulting in moist and flavorful chicken.

Extra Tips: For an extra layer of flavor, you can add a pinch of red pepper flakes to the marinade for a touch of heat. Feel free to customize the vegetables based on your preferences or what’s in season; zucchini, mushrooms, or eggplant are excellent additions.

If you want to make this dish ahead of time, you can marinate the chicken the night before and simply skewer and grill when ready to serve. Enjoy these skewers with a drizzle of extra lemon juice for a revitalizing finish!

Tomato Basil Chicken Bake

Title: Tomato Basil Chicken Bake
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Baking dish, oven, mixing bowl, spoon
Cuisine Type: Mediterranean

This Tomato Basil Chicken Bake is a mouthwatering dish that combines tender chicken breasts with a rich tomato sauce and fresh basil for an explosion of flavor in every bite. The simplicity of the ingredients allows the natural flavors to shine, making it a perfect weeknight dinner option that’s both satisfying and healthy.

It’s a wonderful way to enjoy the classic Mediterranean flavors right in your own kitchen. The chicken is baked to perfection, soaking up the tangy tomato sauce while remaining juicy and tender. Topped with a sprinkle of mozzarella cheese, this dish isn’t only delicious but also visually appealing, making it a great choice for family dinners or gatherings.

Serve it with a side of whole grain pasta or a fresh salad for a complete meal that everyone will love.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 can (15 oz) crushed tomatoes
• 2 cups fresh basil leaves, chopped
• 1 cup shredded mozzarella cheese
• 2 cloves garlic, minced
• 1 tablespoon olive oil
• Salt and pepper to taste
• 1 teaspoon dried oregano

Instructions:

1. Preheat your oven to 375°F (190°C). Grease a baking dish with a little olive oil to prevent the chicken from sticking and to add some flavor.
2. In a mixing bowl, combine the crushed tomatoes, minced garlic, chopped basil, olive oil, salt, pepper, and dried oregano. Stir well to blend all the ingredients together, creating a flavorful sauce.
3. Place the chicken breasts in the prepared baking dish. Pour the tomato and basil mixture evenly over the chicken, making sure each piece is well coated in the sauce.
4. Cover the baking dish with aluminum foil and bake in the preheated oven for 20 minutes. This will help keep the chicken moist and tender during baking.
5. After 20 minutes, remove the foil and sprinkle the shredded mozzarella cheese evenly over the chicken. Return the dish to the oven and bake for an additional 10 minutes, or until the chicken is cooked through and the cheese is bubbly and golden.
6. Once done, take the baking dish out of the oven and let it rest for a few minutes before serving. This allows the juices to redistribute, ensuring juicy chicken with every bite.

Extra Tips: For an added burst of flavor, consider marinating the chicken in olive oil, garlic, and herbs for at least an hour before baking.

You can also add vegetables like zucchini or bell peppers to the baking dish for a complete one-pan meal. If you prefer a bit of heat, sprinkle some crushed red pepper flakes over the chicken before baking. Enjoy your delicious Tomato Basil Chicken Bake!

Greek Chicken Souvlaki

Title: Greek Chicken Souvlaki
Prep Time: 15 minutes
Cook Time: 10 minutes
Number of Servings: 4
Required Equipment List: Grill or grill pan, mixing bowl, skewers, measuring spoons
Cuisine Type: Greek

Greek Chicken Souvlaki is a flavorful and vibrant dish that captures the essence of Mediterranean cuisine. Marinated in a blend of olive oil, lemon juice, garlic, and aromatic herbs, the chicken is skewered and grilled to perfection, resulting in juicy and tender bites.

This dish is often served with warm pita bread, fresh vegetables, and a creamy tzatziki sauce, making it a great option for both casual meals and special occasions. This recipe not only delivers on taste but is also quick and easy to prepare, making it perfect for a weeknight dinner or a weekend gathering with friends.

The bright flavors of the marinade, combined with the smoky char from the grill, create a delightful experience that will transport you to the sun-soaked shores of Greece. Serve it alongside a Greek salad or a side of rice for a complete meal that everyone will love.

Ingredients:

• 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Wooden or metal skewers

Instructions:

1. In a mixing bowl, combine the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and pepper to create the marinade. Whisk together until well blended.
2. Add the chicken pieces to the marinade, ensuring that all pieces are evenly coated. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
3. If using wooden skewers, soak them in water for about 30 minutes to prevent burning on the grill. Preheat the grill or grill pan over medium-high heat.
4. Once marinated, thread the chicken pieces onto the skewers, leaving a little space between each piece for even cooking.
5. Place the skewers on the preheated grill and cook for 5-7 minutes on each side, or until the chicken is cooked through and has nice grill marks. The internal temperature should reach 165°F (75°C).
6. Remove the skewers from the grill and let them rest for a couple of minutes before serving. Serve with pita bread, fresh vegetables, and tzatziki sauce for dipping.

Extra Tips: For added flavor, consider marinating the chicken overnight for maximum tenderness and taste. You can also customize the skewers by adding bell peppers, onions, or cherry tomatoes alongside the chicken for a colorful and nutritious presentation.

If you don’t have a grill, a grill pan or broiler will work just fine. Enjoy your homemade Greek Chicken Souvlaki!

Chicken Tzatziki Wraps

Title: Chicken Tzatziki Wraps
Prep Time: 15 minutes
Cook Time: 10 minutes
Number of Servings: 4
Required Equipment List: Grill pan or skillet, mixing bowl, knife, cutting board, serving plates
Cuisine Type: Mediterranean

Chicken Tzatziki Wraps are a delicious and healthy option for lunch or dinner that brings the flavors of the Mediterranean straight to your table. Juicy, grilled chicken is seasoned with aromatic spices and served in a warm wrap, complemented by a revitalizing tzatziki sauce made from creamy yogurt, cucumbers, and herbs. This dish isn’t only satisfying but also packed with protein, making it a great choice for those looking to maintain a balanced diet.

These wraps are incredibly versatile and can be customized with your favorite vegetables and toppings. Whether you prefer a simple wrap with just tzatziki and chicken or want to add fresh lettuce, tomatoes, and red onions, the possibilities are endless. They’re perfect for meal prep, family gatherings, or even as a quick weeknight dinner option, and they’re sure to be a hit with both adults and kids alike.

Ingredients:

• 1 pound boneless, skinless chicken breasts
• 1 tablespoon olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• Salt and pepper to taste
• 4 large whole wheat wraps or pita bread
• 1 cup Greek yogurt
• 1 medium cucumber, grated and drained
• 1 tablespoon fresh dill, chopped
• 1 tablespoon lemon juice
• Lettuce leaves, tomato slices, and red onion (optional, for serving)

Instructions:

1. Begin by preparing the tzatziki sauce. In a mixing bowl, combine the Greek yogurt, grated cucumber, chopped dill, and lemon juice. Mix well until all the ingredients are incorporated. Season with salt and pepper to taste. Set aside in the refrigerator to chill while you prepare the chicken.
2. Preheat a grill pan or skillet over medium heat. While the pan is heating, season the chicken breasts with olive oil, garlic powder, paprika, salt, and pepper. Confirm the chicken is evenly coated with the spices for maximum flavor.
3. Once the pan is hot, add the seasoned chicken breasts and cook for about 5-7 minutes on each side, or until the chicken is cooked through and has nice grill marks. The internal temperature should reach 165°F (75°C). Remove from heat and let the chicken rest for a few minutes.
4. After resting, slice the grilled chicken into thin strips. This will make it easier to place inside the wraps and provide a more enjoyable eating experience.
5. To assemble the wraps, lay a whole wheat wrap or pita bread flat on a clean surface. Place a few slices of grilled chicken in the center, followed by a generous dollop of the tzatziki sauce. Add any optional toppings such as lettuce, tomato, and red onion.
6. Roll up the wrap tightly, tucking in the sides as you go to prevent any fillings from spilling out. Serve immediately with extra tzatziki sauce on the side for dipping if desired.

Extra Tips: For added flavor, marinate the chicken in a mixture of olive oil, lemon juice, garlic, and herbs for at least 30 minutes before grilling. If you want to add a bit of crunch, consider including sliced bell peppers or shredded carrots in your wrap.

These wraps can also be made ahead of time; just store the assembled wraps in the refrigerator for up to a day, but keep the tzatziki sauce separate until ready to serve to maintain freshness. Enjoy your tasty Mediterranean meal!

Spicy Harissa Chicken Thighs

Title: Spicy Harissa Chicken Thighs
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Oven, baking sheet, mixing bowl, measuring spoons, tongs
Cuisine Type: Mediterranean

Spicy Harissa Chicken Thighs are a vibrant, flavorful dish that brings the warmth of North African cuisine to your dinner table. The marinated chicken thighs are coated in a spicy harissa paste, which is made from chili peppers, garlic, and various spices, providing a rich depth of flavor.

Roasting the chicken enhances its natural juiciness while allowing the spices to caramelize beautifully, creating a dish that’s sure to impress family and friends alike. This recipe isn’t only delicious but also incredibly easy to prepare, making it suitable for both weeknight meals and special occasions.

The harissa can be adjusted according to your spice preference, and pairing these chicken thighs with a revitalizing side salad or couscous will round out the meal perfectly. Enjoy a taste of the Mediterranean with these spicy, succulent chicken thighs that are both comforting and exciting.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 3 tablespoons harissa paste
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish (optional)

Instructions:

1. Preheat your oven to 400°F (200°C). Prepare a baking sheet by lining it with parchment paper or lightly greasing it to prevent sticking.
2. In a mixing bowl, combine the harissa paste, olive oil, garlic powder, smoked paprika, salt, and pepper. Mix well until you have a smooth marinade.
3. Pat the chicken thighs dry with paper towels to guarantee crispy skin. Coat each thigh generously with the harissa marinade, making sure to cover both sides and under the skin if possible for maximum flavor.
4. Place the marinated chicken thighs skin-side up on the prepared baking sheet. Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and reaches an internal temperature of 165°F (74°C). The skin should be nicely browned and crispy.
5. Once cooked, remove the chicken from the oven and let it rest for about 5 minutes before serving. Garnish with fresh cilantro or parsley if desired for a pop of color and freshness.

Extra Tips: To enhance the flavor even further, consider marinating the chicken thighs in the harissa mixture for a few hours or overnight in the refrigerator. This will allow the spices to penetrate the meat deeply.

If you prefer a milder version, you can mix the harissa with some yogurt or sour cream to temper the heat. Serve these chicken thighs with a side of roasted vegetables or a simple yogurt sauce for a complete Mediterranean meal. Enjoy your cooking!

Greek Salad with Grilled Chicken

Title: Greek Salad with Grilled Chicken
Prep Time: 15 minutes
Cook Time: 15 minutes
Number of Servings: 4
Required Equipment List: Grill or grill pan, mixing bowl, knife, cutting board, serving platter
Cuisine Type: Mediterranean

This Greek Salad with Grilled Chicken is a revitalizing and healthy meal that perfectly embodies the flavors of the Mediterranean. The succulent grilled chicken adds protein to the classic salad mix of crisp cucumbers, juicy tomatoes, and tangy feta cheese.

Tossed in a light olive oil and lemon vinaigrette, this dish not only satisfies your hunger but also delivers a burst of vibrant colors and flavors, making it an appealing choice for any meal. Perfect for a light lunch or a hearty dinner, this salad can be served on its own or paired with pita bread for a complete Mediterranean experience.

It’s also highly customizable; feel free to add olives, bell peppers, or even avocado to suit your taste. Whether you’re enjoying a sunny day outdoors or looking for a quick weeknight dinner, this Greek Salad with Grilled Chicken is sure to please everyone at the table.

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 tablespoon olive oil
• Salt and pepper to taste
• 4 cups mixed salad greens
• 1 cucumber, diced
• 2 cups cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cup feta cheese, crumbled
• 1/4 cup Kalamata olives (optional)
• Juice of 1 lemon
• 1 teaspoon dried oregano

Instructions:

1. Preheat your grill or grill pan over medium-high heat. While the grill is heating, brush the chicken breasts with olive oil and season with salt and pepper on both sides.
2. Once the grill is hot, place the chicken breasts on the grill and cook for about 6-7 minutes on each side, or until they’re fully cooked and reach an internal temperature of 165°F (75°C). Remove the chicken from the grill and let it rest for a few minutes before slicing.
3. In a large mixing bowl, combine the mixed salad greens, diced cucumber, halved cherry tomatoes, and sliced red onion. If using, add the Kalamata olives for extra flavor.
4. In a small bowl, whisk together the lemon juice, dried oregano, salt, and pepper. Drizzle the dressing over the salad and toss gently to combine all the ingredients.
5. Slice the grilled chicken into strips and arrange it on top of the salad. Sprinkle the crumbled feta cheese over the entire dish and serve immediately on a serving platter.

Extra Tips: To save time, you can marinate the chicken breasts in olive oil, lemon juice, and oregano for a few hours before grilling. This will enhance the flavor and tenderness of the chicken.

Additionally, feel free to make this salad a day in advance; just keep the dressing separate until you’re ready to serve to maintain the freshness of the greens. Enjoy your delicious Greek Salad with Grilled Chicken!

Chicken and Quinoa Stuffed Peppers

Title: Chicken and Quinoa Stuffed Peppers
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 4
Required Equipment List: Baking dish, mixing bowl, knife, cutting board, saucepan
Cuisine Type: Mediterranean

Chicken and Quinoa Stuffed Peppers are a nutritious and colorful dish that encapsulates the essence of the Mediterranean diet. Packed with lean protein, wholesome quinoa, and vibrant vegetables, this dish isn’t only visually appealing but also bursting with flavor.

The sweetness of the bell peppers complements the savory chicken and the nuttiness of quinoa, creating a harmonious blend of textures and tastes. Perfect for a family dinner or meal prep, these stuffed peppers are versatile and satisfying.

The recipe is simple to follow, making it a great option for both novice and experienced cooks. By using lean ground chicken, you keep the dish healthy while still providing a hearty meal. This dish can easily be customized with different spices, herbs, or vegetables to suit your taste preferences, making it a staple in your weeknight dinner rotation. Serve with a side salad or some crusty bread for a complete meal.

Ingredients:

• 4 large bell peppers (any color)
• 1 pound ground chicken
• 1 cup cooked quinoa
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup shredded mozzarella cheese
• Salt and pepper to taste
• Olive oil for cooking

Instructions:

1. Preheat your oven to 375°F (190°C). While the oven is heating, prepare the bell peppers by cutting the tops off and removing the seeds and membranes. Place them upright in a baking dish and set aside.
2. In a medium saucepan, heat a drizzle of olive oil over medium heat. Add the diced onion and minced garlic, cooking until the onion is translucent and fragrant, about 3-4 minutes.
3. Add the ground chicken to the pan, breaking it apart with a spoon. Season with Italian seasoning, salt, and pepper. Cook until the chicken is fully cooked through, about 5-7 minutes.
4. Stir in the cooked quinoa and diced tomatoes into the chicken mixture. Cook for an additional 2-3 minutes, allowing the flavors to meld together. Remove from heat and stir in half of the mozzarella cheese.
5. Spoon the chicken and quinoa mixture into the hollowed bell peppers, packing them tightly. Top with the remaining mozzarella cheese and cover the baking dish with aluminum foil.
6. Bake in the preheated oven for 25 minutes. Remove the foil and bake for an additional 5-10 minutes or until the cheese is bubbly and slightly golden. Allow to cool for a few minutes before serving.

Extra Tips: For added flavor, consider incorporating chopped spinach or other vegetables into the stuffing mixture. You can also substitute the ground chicken with turkey or a plant-based protein for a different twist on this recipe.

If you want a bit of heat, try adding some red pepper flakes or diced jalapeños to the filling. Enjoy your delicious and healthy stuffed peppers!

Mediterranean Chicken Pasta

Title: Mediterranean Chicken Pasta
Prep Time: 15 minutes
Cook Time: 25 minutes
Number of Servings: 4
Required Equipment List: Large pot, skillet, mixing spoon, colander
Cuisine Type: Mediterranean

Mediterranean Chicken Pasta is a vibrant and flavorful dish that brings the essence of the Mediterranean right to your dining table. This recipe features tender chicken breast sautéed with a medley of colorful vegetables, including bell peppers, cherry tomatoes, and spinach, all tossed with al dente pasta and a light garlic-infused olive oil sauce. The addition of feta cheese and fresh herbs elevates the dish, making it not just a meal, but a delightful culinary experience.

This dish isn’t only quick and easy to prepare, making it perfect for busy weeknights, but it also packs a nutritious punch with its abundance of fresh ingredients. The combination of protein from the chicken and fiber from the vegetables guarantees a balanced meal that will satisfy everyone at your table. Serve it with a side of crusty bread or a simple salad for a complete Mediterranean feast.

Ingredients:

• 8 ounces penne pasta
• 2 tablespoons olive oil
• 1 pound boneless, skinless chicken breasts, cubed
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 cup cherry tomatoes, halved
• 2 cups fresh spinach
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• 1/2 cup feta cheese, crumbled
• Fresh basil leaves for garnish (optional)

Instructions:

1. Begin by cooking the penne pasta according to the package instructions in a large pot of salted boiling water. Once al dente, drain the pasta and set aside, reserving about 1/2 cup of the pasta cooking water.
2. In a large skillet, heat the olive oil over medium-high heat. Add the cubed chicken breasts to the skillet, seasoning with salt, pepper, and dried oregano. Sauté the chicken for about 6-7 minutes, or until cooked through and golden brown.
3. Next, add the sliced bell peppers and minced garlic to the skillet with the chicken. Cook for an additional 3-4 minutes until the peppers are tender and the garlic is fragrant.
4. Stir in the halved cherry tomatoes and fresh spinach, allowing them to wilt slightly, which should take about 2 minutes. If the mixture seems dry, add a bit of the reserved pasta water to create a light sauce.
5. Combine the cooked penne pasta with the chicken and vegetable mixture in the skillet. Toss everything together until well mixed and heated through. Adjust seasoning with additional salt and pepper if needed.
6. Just before serving, sprinkle the crumbled feta cheese over the pasta and garnish with fresh basil leaves. Serve warm, enjoying the colorful and aromatic flavors of the Mediterranean.

Extra Tips: For added depth of flavor, consider marinating the chicken in olive oil, lemon juice, and herbs for 30 minutes before cooking. You can also customize this dish by adding other vegetables such as zucchini or olives or even incorporating some crushed red pepper flakes for a bit of heat. This pasta dish is perfect for meal prep; simply store leftovers in an airtight container in the fridge for up to three days. Enjoy!

Lemon Garlic Chicken Piccata

Title: Lemon Garlic Chicken Piccata
Prep Time: 10 minutes
Cook Time: 20 minutes
Number of Servings: 4
Required Equipment List: Skillet, measuring spoons, cutting board, knife, serving platter
Cuisine Type: Italian

Lemon Garlic Chicken Piccata is a delectable dish that combines the bright flavors of lemon, garlic, and capers with tender chicken breasts. This Italian classic isn’t only quick to prepare but also offers a delightful balance of tangy and savory notes.

The chicken is sautéed until golden brown and then simmered in a luscious lemon sauce that elevates the dish to a gourmet level, making it perfect for both weeknight dinners and special occasions.

This dish pairs wonderfully with a side of pasta, rice, or a light salad, allowing the vibrant sauce to shine through. The addition of capers adds a burst of briny flavor that complements the lemon perfectly.

With its elegant presentation and robust flavor, Lemon Garlic Chicken Piccata is sure to impress your guests and become a favorite in your household.

Ingredients:

• 4 boneless, skinless chicken breasts
• Salt and pepper to taste
• 1/2 cup all-purpose flour
• 4 tablespoons olive oil
• 4 cloves garlic, minced
• 1/2 cup chicken broth
• 1/4 cup fresh lemon juice
• 1/4 cup capers, rinsed and drained
• 2 tablespoons fresh parsley, chopped (for garnish)
• Lemon slices (for garnish)

Instructions:

1. Start by seasoning the chicken breasts with salt and pepper on both sides. Dredge each piece in flour, shaking off any excess flour to guarantee a light coating.
2. In a large skillet, heat 2 tablespoons of olive oil over medium-high heat. Once hot, add the chicken breasts and cook for about 5-6 minutes on each side, until golden brown and cooked through. Remove the chicken from the skillet and set aside on a serving platter.
3. In the same skillet, add the remaining 2 tablespoons of olive oil and reduce the heat to medium. Add the minced garlic and sauté for about 30 seconds until fragrant, being careful not to burn it.
4. Pour in the chicken broth and lemon juice, scraping up any browned bits from the bottom of the skillet. Bring the mixture to a simmer and let it cook for about 2-3 minutes to slightly reduce.
5. Stir in the capers and return the chicken to the skillet, spooning the sauce over the top. Allow it to simmer for an additional 2-3 minutes so the chicken absorbs the flavors.
6. Remove the skillet from heat, garnish the chicken with fresh parsley and lemon slices, and serve immediately with the sauce drizzled over the top.

Extra Tips: For added flavor, consider marinating the chicken in a mixture of lemon juice, garlic, and herbs for an hour before cooking.

If you prefer a thicker sauce, you can whisk in a teaspoon of cornstarch mixed with a tablespoon of cold water during the simmering step. This dish pairs beautifully with a crisp white wine, such as Pinot Grigio, which complements the citrus notes.

Enjoy your delicious Lemon Garlic Chicken Piccata!

Baked Chicken with Olives

Title: Baked Chicken with Olives
Prep Time: 15 minutes
Cook Time: 50 minutes
Number of Servings: 4
Required Equipment List: Baking dish, mixing bowl, oven, measuring spoons
Cuisine Type: Mediterranean

Baked Chicken with Olives is a flavorful and hearty dish that embodies the essence of Mediterranean cuisine. The tender chicken thighs are marinated in a mixture of herbs, garlic, and olives, creating a succulent and aromatic meal. This recipe isn’t only easy to prepare but also allows the flavors to meld beautifully during baking, resulting in a comforting dish that’s perfect for family dinners or special occasions.

The combination of olives, garlic, and lemon provides a delightful tanginess that complements the richness of the chicken. Served alongside a simple salad or some crusty bread, this meal isn’t only satisfying but also brings a touch of the Mediterranean to your dining table. Whether you’re an experienced cook or a beginner, this recipe is straightforward and sure to impress your guests with its vibrant flavors.

Ingredients:

• 4 bone-in, skin-on chicken thighs
• 1 cup green olives, pitted and halved
• 4 cloves garlic, minced
• 1/4 cup olive oil
• 1 lemon, zested and juiced
• 1 teaspoon dried oregano
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. Preheat your oven to 375°F (190°C). This guarantees that the chicken will cook evenly and develop a beautiful golden color as it bakes.
2. In a mixing bowl, combine the olive oil, minced garlic, lemon juice, lemon zest, dried oregano, salt, and pepper. This marinade will infuse the chicken with flavor and moisture.
3. Add the chicken thighs to the bowl and turn them to coat thoroughly with the marinade. Allow the chicken to marinate for at least 15 minutes, or up to 2 hours in the refrigerator for deeper flavor.
4. Place the marinated chicken thighs in a baking dish, skin side up. Scatter the halved olives around the chicken, ensuring they’re evenly distributed for maximum flavor.
5. Bake in the preheated oven for 45-50 minutes, or until the chicken is golden brown and reaches an internal temperature of 165°F (74°C). Basting the chicken with the pan juices halfway through cooking can help keep it moist.
6. Once cooked, remove the dish from the oven and let the chicken rest for a few minutes. Garnish with freshly chopped parsley before serving for a pop of color and freshness.

Extra Tips: For added depth, consider using a mix of black and green olives for a contrasting flavor. You can also customize the herbs in the marinade according to your preference, such as adding thyme or rosemary. Serve this dish with roasted vegetables or a side of couscous to complete the Mediterranean experience. Enjoy your delicious and aromatic baked chicken with olives!

Chicken and Chickpea Stew

Title: Chicken and Chickpea Stew
Prep Time: 15 minutes
Cook Time: 30 minutes
Number of Servings: 6
Required Equipment List: Large pot, wooden spoon, measuring cups, knife, cutting board
Cuisine Type: Mediterranean

This Chicken and Chickpea Stew is a hearty, nutritious dish that beautifully embodies the flavors of the Mediterranean diet. Packed with tender chicken, protein-rich chickpeas, and a medley of vegetables, this stew is both comforting and satisfying.

The use of fragrant spices like cumin and paprika adds depth to the dish, while fresh herbs provide a bright finish, making it perfect for a family dinner or meal prep for the week.

The recipe is designed to be simple and quick, making it an excellent choice for busy weeknights. The combination of chicken and chickpeas creates a filling meal that isn’t only delicious but also healthy. Serve it with crusty bread or over a bed of rice for a complete meal that your family will love.

Ingredients:

• 1 pound boneless, skinless chicken thighs, cut into bite-sized pieces
• 1 can (15 ounces) chickpeas, drained and rinsed
• 1 onion, chopped
• 3 cloves garlic, minced
• 2 carrots, diced
• 1 red bell pepper, diced
• 1 can (14 ounces) diced tomatoes
• 4 cups chicken broth
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)

Instructions:

1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent. Stir in the minced garlic and cook for an additional minute until fragrant.
2. Add the diced carrots and red bell pepper to the pot. Cook for another 5 minutes, stirring occasionally until the vegetables begin to soften.
3. Introduce the chicken pieces to the pot, seasoning them with salt, pepper, cumin, and smoked paprika. Cook the chicken until it’s browned on all sides, about 5-6 minutes.
4. Pour in the diced tomatoes along with their juices and the chicken broth. Stir in the chickpeas and bring the mixture to a boil. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes.
5. After simmering, taste the stew and adjust the seasoning if necessary. If you prefer a thicker stew, you can let it simmer uncovered for an additional 5-10 minutes.
6. Once cooked, remove from heat and garnish with freshly chopped parsley before serving. Enjoy the stew warm, with crusty bread or over rice.

Extra Tips: For added flavor, consider marinating the chicken in a mixture of olive oil, lemon juice, and spices for an hour before cooking.

This stew can be stored in the refrigerator for up to 3 days, making it perfect for leftovers. Additionally, feel free to customize the vegetables based on seasonal produce or personal preferences, such as adding spinach or zucchini for extra nutrients.

Pesto Chicken with Sun-Dried Tomatoes

Title: Pesto Chicken with Sun-Dried Tomatoes
Prep Time: 15 minutes
Cook Time: 25 minutes
Number of Servings: 4
Required Equipment List: Oven-safe skillet, measuring cups, measuring spoons, spatula
Cuisine Type: Mediterranean

Pesto Chicken with Sun-Dried Tomatoes is a delightful dish that brings the vibrant flavors of the Mediterranean to your dinner table. The juicy chicken breasts are marinated in a rich, aromatic pesto sauce, which infuses them with a fresh basil flavor.

Adding sun-dried tomatoes elevates this dish, providing a sweet and tangy contrast that perfectly complements the herby pesto. This recipe isn’t only delicious but also quick to prepare, making it a perfect option for busy weeknights or an impressive meal for guests.

The combination of pesto and sun-dried tomatoes results in a colorful and appetizing dish that pairs beautifully with a side of roasted vegetables or a simple green salad. With just a few ingredients and minimal effort, you can serve a restaurant-quality meal that’s sure to impress anyone at your table.

Enjoy this dish with a glass of white wine for a complete Mediterranean experience.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1/2 cup basil pesto
• 1/2 cup sun-dried tomatoes, chopped
• 1 cup shredded mozzarella cheese
• 2 tablespoons olive oil
• Salt and pepper to taste
• Fresh basil leaves (for garnish, optional)

Instructions:

1. Preheat your oven to 375°F (190°C). This guarantees that the chicken cooks evenly and thoroughly. While the oven is heating, place the chicken breasts on a cutting board and season them with salt and pepper.
2. In a medium bowl, mix the basil pesto with the chopped sun-dried tomatoes until well combined. This mixture will serve as the marinade and flavor base for the chicken.
3. Heat the olive oil in an oven-safe skillet over medium-high heat. Once hot, add the seasoned chicken breasts to the skillet and sear them for about 3-4 minutes on each side, or until they’re golden brown. This step locks in moisture and adds a lovely crust to the chicken.
4. Once the chicken is seared, remove the skillet from heat and spread the pesto and sun-dried tomato mixture evenly over the top of each chicken breast. Sprinkle the shredded mozzarella cheese on top for a gooey, cheesy finish.
5. Transfer the skillet to the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and the cheese is melted and bubbly. To confirm the chicken is fully cooked, use a meat thermometer to check that the internal temperature reaches 165°F (75°C).
6. After baking, remove the skillet from the oven and let the chicken rest for a few minutes before serving. Garnish with fresh basil leaves for an extra touch of flavor and presentation.

Extra Tips:

For an extra layer of flavor, consider marinating the chicken in the pesto mixture for up to an hour before cooking. This allows the flavors to penetrate the meat more deeply.

You can also customize this recipe by adding vegetables like spinach or bell peppers along with the cheese for a more nutritious meal.

Pair this dish with a light pasta or a fresh salad to create a well-rounded Mediterranean feast. Enjoy!

Moroccan Chicken Tagine

Title: Moroccan Chicken Tagine
Prep Time: 15 minutes
Cook Time: 1 hour
Number of Servings: 4
Required Equipment List: Tagine or Dutch oven, cutting board, knife, measuring spoons, wooden spoon
Cuisine Type: Moroccan

Moroccan Chicken Tagine is a flavorful and aromatic dish that brings together the vibrant spices of North Africa with tender chicken and an array of vegetables. This dish is traditionally cooked in a tagine, a special earthenware pot that allows for slow cooking, but you can easily use a Dutch oven if you don’t have one.

The combination of spices like cumin, coriander, and cinnamon creates a warm, inviting aroma while the addition of dried fruits like apricots or raisins adds a delightful sweetness that balances the savory elements.

This dish is perfect for a cozy family dinner or for impressing guests at a gathering. Served over fluffy couscous or alongside warm crusty bread, Moroccan Chicken Tagine is sure to transport you to the bustling markets of Marrakech. With its rich flavors and inviting presentation, this dish isn’t only satisfying but also a feast for the eyes.

Ingredients:

• 4 chicken thighs, bone-in and skin-on
• 1 large onion, diced
• 2 cloves garlic, minced
• 2 carrots, sliced
• 1 red bell pepper, diced
• 1 can (14 oz) diced tomatoes, drained
• 1 cup chicken broth
• 1/2 cup dried apricots, chopped
• 1/4 cup olives, pitted and sliced
• 2 teaspoons ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon ground cinnamon
• Salt and pepper to taste
• 2 tablespoons olive oil
• Fresh cilantro or parsley for garnish

Instructions:

1. Heat the olive oil in a tagine or Dutch oven over medium-high heat. Season the chicken thighs with salt and pepper, then add them to the pot, skin-side down. Sear the chicken for about 4-5 minutes on each side until golden brown. Remove the chicken and set it aside.
2. In the same pot, add the diced onion and garlic, and sauté for 3-4 minutes until the onion becomes translucent. This will add depth of flavor to the dish and create a nice base.
3. Stir in the sliced carrots and diced bell pepper, cooking for an additional 5 minutes. Then, add the cumin, coriander, and cinnamon, stirring to coat the vegetables in the spices.
4. Return the chicken to the pot, placing it on top of the vegetables. Add the drained tomatoes, chicken broth, dried apricots, and olives, ensuring that the chicken is partially submerged in the liquid.
5. Bring the mixture to a gentle simmer, then cover the pot and reduce the heat to low. Allow it to cook for 45 minutes, or until the chicken is tender and fully cooked through. You can occasionally check for doneness and stir gently.
6. Once cooked, remove the pot from heat and let it sit for a few minutes. Garnish with fresh cilantro or parsley before serving. This dish pairs beautifully with fluffy couscous or warm bread to soak up the delicious sauce.

Extra Tips: To enhance the flavors, consider marinating the chicken in the spices for a few hours or overnight before cooking. You can also add other vegetables like zucchini or chickpeas for added texture and nutrition.

If you want a bit of heat, feel free to add a pinch of cayenne pepper or some chopped fresh chili peppers. This dish tastes even better the next day, so make extra for leftovers!

Mediterranean Chicken Fajitas

Title: Mediterranean Chicken Fajitas
Prep Time: 15 minutes
Cook Time: 20 minutes
Number of Servings: 4
Required Equipment List: Skillet, cutting board, knife, spatula, serving plates
Cuisine Type: Mediterranean-Mexican Fusion

Mediterranean Chicken Fajitas are a vibrant and healthy twist on the classic fajita, infusing traditional Mexican flavors with Mediterranean ingredients. The combination of marinated chicken, colorful bell peppers, and onions creates a mouthwatering dish that’s perfect for any occasion.

With spices like oregano and cumin, this recipe brings a delightful aroma to your kitchen while offering a nutritious meal that’s quick and easy to prepare. In this recipe, the chicken is marinated in a blend of olive oil, lemon juice, and Mediterranean spices, ensuring every bite is bursting with flavor.

Served in warm tortillas and topped with fresh toppings like feta cheese and tzatziki sauce, these fajitas provide a unique culinary experience that’s sure to impress your family or guests. Perfect for a weeknight dinner or a fun gathering, these Mediterranean Chicken Fajitas are a fantastic way to enjoy a healthy, delicious meal.

Ingredients:

• 1 pound boneless, skinless chicken breasts, sliced
• 2 tablespoons olive oil
• 2 tablespoons lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 bell pepper (red or yellow), sliced
• 1 onion, sliced
• Salt and pepper to taste
• 4 whole wheat or corn tortillas
• 1/2 cup feta cheese, crumbled
• 1/2 cup tzatziki sauce (store-bought or homemade)
• Fresh parsley for garnish (optional)

Instructions:

1. In a mixing bowl, combine the sliced chicken, olive oil, lemon juice, oregano, cumin, salt, and pepper. Toss until the chicken is well-coated and let it marinate for at least 15 minutes while you prepare the vegetables.
2. Heat a large skillet over medium-high heat. Once hot, add the marinated chicken and cook for about 5-7 minutes, stirring occasionally until the chicken is cooked through and no longer pink in the center.
3. Add the sliced bell pepper and onion to the skillet with the chicken. Stir-fry everything together for an additional 5 minutes until the vegetables are tender but still crisp.
4. While the chicken and vegetables are cooking, warm the tortillas in a dry skillet or microwave for a few seconds until pliable.
5. To serve, spoon the chicken and vegetable mixture onto each tortilla. Top with crumbled feta cheese and a generous dollop of tzatziki sauce. Garnish with fresh parsley if desired.

Extra Tips: For an extra layer of flavor, consider adding sliced olives or sun-dried tomatoes to the chicken mixture. You can also customize your fajitas with additional toppings like sliced cucumbers or fresh mint for a revitalizing twist.

If you prefer a spicier kick, add some sliced jalapeños to the skillet along with the bell peppers. Enjoy your Mediterranean-inspired feast!

Conclusion

Fifteen delicious Mediterranean diet recipes featuring chicken breast that’ll not only tantalize your taste buds but also nourish your body. So, why not spice up your meals and embrace a healthier lifestyle? With these flavorful dishes, you can enjoy the benefits of the Mediterranean way of eating while impressing your friends and family. Immerse yourself in these recipes, and who knows? You might just discover your new favorite dish! Happy cooking!