It seems like wherever you turn to, you encounter unlimited talk about diet plans and food choices to reduce weight and stay healthy. Amidst all this banter, picking out a diet that is both healthy and sustainable may be tough. And who can leave out the delectable, delicious chicken from their diet plans? Luckily, Mediterranean diet chicken recipes offer the perfect blend of healthy, no-fuss, sustainable food choices you would not want to miss out.
6 Delicious Mediterranean Diet Chicken Recipes
Let us look at some of the best Mediterranean diet chicken recipes you can make for a healthy and delicious lunch or dinner.
1. Dutch Oven Mediterranean Chicken Thighs
Bursting with the flavors of the Mediterranean region, these Mediterranean chicken thighs are one of the most delicious among the Mediterranean diet chicken recipes. The combination of capers, tomatoes, herbs, and olives creates a perfectly savory sauce that complements the tender, juicy chicken thighs. Not only that, the tangy taste of capers and olives will give you a robust flavor which you will want to come back to.
Ingredients:
- 1 tablespoon olive oil
- 6 skin-on chicken thighs
- 1 sliced onion
- 4 garlic cloves (minced)
- ½ cup pitted Kalamata olives
- ¼ cup capers
- 1 can diced tomatoes
- 1 teaspoon dried oregano
- ½ teaspoon dried thyme
- Fresh parsley for garnishing
- Salt and pepper to taste
Instructions:
- Preheat your Dutch oven over medium-high heat and add some olive oil
- Season chicken thighs with salt and pepper
- Sear them in the Dutch oven until browned on both sides. Remove and set aside
- Add diced tomatoes, olives, oregano, capers, and thyme to the heated Dutch oven and stir to combine
- Put the chicken thighs back to the Dutch oven and nestle them into the tomato mixture
- Cover and let it simmer over low heat for about 35-45 minutes, or until the chicken is tender and cooked.
- Garnish with fresh parsley and serve hot.
2. Moroccan Chicken with Peppers, Lemon, and Olives
One of the most unique and vibrant of the Mediterranean diet chicken recipes, the Moroccan chicken is a nutritious and flavorful addition to your diet. It combines the bold flavors of Moroccan cuisine with the freshness of the Mediterranean diet. The tangy, crispy taste of peppers, along with the zesty flavor of lemon and briny taste of olives gives the perfect finish to this versatile, yet healthy recipe.
Ingredients:
- 4 chicken thighs
- 1 sliced red bell pepper
- 2 minced garlic cloves
- 1 sliced onion
- 1/2 cup green olives
- 1 yellow bell pepper (sliced)
- 1/2 teaspoon cumin
- 1 sliced lemon
- Fresh parsley for garnishing
- 1 teaspoon paprika
- 1 teaspoon cinnamon
- Olive oil
- Salt and pepper to taste
Instructions:
- In a bowl, season the chicken thighs with paprika, cumin, cinnamon, salt, and pepper
- Take a large skillet. Heat some olive oil over medium heat and let the chicken thighs get brown on both sides before removing them
- Saute the onion, garlic, and bell peppers in the same skillet until soft
- Put the chicken thighs back on the skillet and add lemon and green olives
- Cover and let it simmer for 25-30 minutes, or until the chicken is cooked
- Garnish with fresh parsley before serving
- Serve the prepared chicken with hot couscous or bread.
3. One-pot Chicken Pesto Pasta with Asparagus
A delicious and nutritious Mediterranean diet chicken recipe, one-pot pesto pasta combines the tender flavors of chicken, vibrant asparagus, and pesto sauce in a single pot. It emphasizes using fresh ingredients and healthy fats, by using homemade pesto sauce and whole wheat pasta, as well as lean chicken breast. The addition of asparagus not only adds flavor to the dish, it also boosts its nutrients count, making it a perfect choice for your lunch or dinner.
Ingredients:
- I kg chicken breast, cut into bite-sized pieces
- 1 bunch of asparagus, cut and trimmed into 2-inch pieces
- 8 oz whole wheat pasta
- 1 cup homemade pesto sauce
- 3 cups chicken broth
- 2 minced garlic cloves
- Olive oil
- Salt and pepper to taste
Instructions:
- Take a large pot. Heat some olive oil over medium heat
- Add the chicken pieces and cook thoroughly until brown from all sides
- Add the minced garlic cloves and cook for another minute
- Stir in the whole wheat pasta, pesto sauce, and chicken broth. Heat till it starts to simmer
- Cover the pot with a lid and let it cook for 10 minutes, stirring occasionally
- Add the asparagus pieces and continue to cook for another 5-7 minutes until the pasta is cooked and the chicken is also cooked through
- Season with salt and pepper
- Garnish with fresh coriander or parmesan cheese if desired.
4. Grilled Turmeric Chicken
The Grilled Turmeric Chicken is a delightful and flavorful addition to your Mediterranean diet chicken recipes menu. A combination of the earthy flavor of turmeric, cumin, and paprika, along with the slightly tangy taste of chicken gives a whole new flavor to the dish. When grilled, the chicken gets a charred exterior while remaining juicy and tender from the inside, making it a perfect addition to your lunch or dinner.
Ingredients:
- 4 boneless and skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 2 teaspoons ground turmeric
- 1 teaspoon paprika
- 1½ teaspoon garlic powder
- 1 teaspoon salt
- ½ teaspoon black pepper
- Juice of 1 lemon
- Fresh parsley for garnishing
Instructions:
- In a bowl, mix turmeric, olive oil, cumin, paprika, garlic powder, salt, pepper, and taste to create a marinade mixture
- Place the chicken breasts on a tray and pour the marinade over them, coating them evenly
- Cover and refrigerate for at least two hours, or overnight for best results
- Preheat the grill at medium-high heat. Remove the chicken from the marinade mixture
- Grill the chicken for 7-8 minutes on each side or until the internal temperature reaches 74℃
- Remove the chicken from the grill once it’s cooked, and let it rest for a while
- Garnish with fresh parsley and serve with Mediterranean side dishes such as green salad, roasted vegetables, or couscous.
5. Chicken Souvlaki Kebabs with Mediterranean-Style Couscous
Chicken Souvlaki kebabs are a perfect representation of the Mediterranean diet chicken recipes, prepared the healthy way. Combining the tangy and savory taste of marinated chicken skewers with a side of Mediterranean-inspired couscous, this dish adds a light and refreshing element to your dinner menu that you would not want to miss.
Ingredients:
- 1 kg chicken breast, cut into cubes
- ¼ cup olive oil
- 3 minced garlic cloves
- 1 teaspoon dried oregano
- Juice of 1 lemon
- 1 teaspoon dried thyme
- Salt and pepper to taste
- 1 cup couscous
- 1 ½ cups chicken broth
- ½ cup cherry tomatoes, cut in half
- 1 cup diced cucumber
- ¼ cup crumbled feta cheese
- Freshly chopped parsley for garnishing
Instructions:
- Take a bowl and combine garlic, olive oil, thyme, oregano, salt, pepper and lemon juice to make a marinade
- Add the chicken cubes and let it marinate for 1 hour
- Thread the marinated chicken into skewers and grill until cooked, or about 10-13 minutes
- Take a separate bowl and bring the chicken broth to boil. Add the couscous and remove from heat. Allow it to sit for 5 minutes, then fluff it up with a fork
- Combine the cooked couscous, cherry tomatoes, cucumber, and feta cheese in a large bowl and mix well
- Spread the couscous on a dish and nestle the Chicken Souvlaki Kebabs on top. Garnish with fresh parsley and herbs.
6. Hasselback Caprese Chicken
Hasselback Caprese Chicken is one of the most delicious and healthy of the Mediterranean diet chicken recipes. Combining the classic flavors of Caprese salad with juicy and tender Mediterranean-style cooked chicken breast, this dish is not only bursting with flavor, but is also healthy and nutritious. The unique thing about this dish is the thinly-sliced chicken breasts, filled with Caprese ingredients, which allows the flavors to seep into the chicken as it bakes.
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 oz fresh mozzarella cheese (thinly sliced)
- ½ cup halved cherry tomatoes
- Olive oil
- Salt and pepper to taste
- Fresh basil leaves
- Balsamic glaze
Instructions
- Preheat the oven to 400℉. Cut the chicken breasts thinly, taking care not to cut all the way through
- Season the chicken breasts with salt and pepper
- Stuff the cuts with mozzarella cheese slices, cherry tomatoes, and basil leaves
- Sprinkle some olive oil over the chicken breasts
- Bake in the preheated oven for about 30-35 minutes, or until the chicken is cooked through
- Drizzle the balsamic glaze over the cooked chicken breasts
- Garnish with fresh basil leaves and herbs before serving.
The Takeaway
Mediterranean diet chicken recipes are full of flavor and nutrition. What makes them truly distinct is the use of chicken and fresh ingredients, combined with the earthy flavors of herbs and topped with seasonings. If you are a food enthusiast in search of flavorful and delicious, yet healthy chicken recipes, these Mediterranean-inspired chicken recipes are a must-try.
Related Articles
- Mediterranean Diet for Weight Loss: 7-Day Diet Plan
- 5 Easy and Tempting Mediterranean Diet Desserts For Your Sweet Tooth
- Vegetarian Mediterranean Diet: 7 Day Diet Plan
- The Low Carb Mediterranean Diet: Recommended Foods & Diet Plan
- Go Green, Live Well: Exploring the Green Mediterranean Diet for a Healthier You
- Top 5 Healthy and Delicious Mediterranean Diet Recipes
