In the realm of culinary delights, few things tantalize the senses quite like the aroma of High Protein Mediterranean Chicken sizzling away in your kitchen.
Jump to:
- <strong>Essential Ingredients</strong>
- <strong>Let’s Make it Together</strong>
- <strong>Perfecting the Cooking Process</strong>
- <strong>Add Your Touch</strong>
- <strong>Storing & Reheating</strong>
- <strong>FAQ</strong>
- What is High Protein Mediterranean Chicken?
- Can I use other meats instead of chicken?
- How do I know when my chicken is fully cooked?
- 📖 Recipe Card
Picture this: golden-brown chicken breasts marinated in zesty lemon, fragrant herbs, and a hint of garlic – it’s a dish that not only pleases the palate but also fuels your body with protein goodness. Just thinking about it makes my taste buds do a little happy dance!
Now, let’s be real; I didn’t just wake up one day and magically whip this up. Nope! It was born out of sheer desperation during a week of “what’s for dinner?” indecision. After some trial and error (and maybe an unfortunate overcooked pasta incident), my family finally deemed this dish worthy of repeat performances at our dinner table. Whether it’s a busy weeknight or a weekend gathering with friends, this dish fits right in!
Why You'll Love This Recipe
- This amazing high protein Mediterranean chicken is quick to prepare and packed with flavor.
- You can customize the marinade ingredients easily based on your pantry staples.
- The vibrant colors make it visually appetizing on any plate.
- Perfect for meal prep or impressing guests at dinner parties.
There was that one time when I served this high protein Mediterranean chicken at a family gathering, and my cousin practically licked his plate clean! It’s safe to say it was well-received.
Essential Ingredients
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: I usually use about 4 breasts; they cook evenly and soak up flavors beautifully.
- Fresh Lemon Juice: Opt for freshly squeezed lemon juice for that bright zesty flavor that bottled versions can’t replicate.
- Garlic Cloves: Use fresh garlic for a robust flavor; minced or crushed works best!
- Olive Oil: Extra virgin olive oil enhances richness while keeping things healthy.
- Dried Oregano: This classic Mediterranean herb brings an aromatic essence that ties all the flavors together.
- Salt and Pepper: Essential spices to elevate every bite; adjust to your taste preference.
- Cherry Tomatoes: These juicy gems add sweetness and color; cut them in half before adding.
- Feta Cheese (optional): Crumbled feta adds creaminess; use sparingly if you’re watching calories.
The full ingredients list, including measurements, is provided in the recipe card directly below.
Let’s Make it Together
Marinate the Chicken: In a large bowl, combine olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and coat well. Let marinate for at least 30 minutes for maximum flavor infusion.
Preheat Your Grill or Oven: If grilling, preheat your grill over medium-high heat. For oven baking, set it to 400°F (200°C). Prepare your cooking surface with nonstick spray or oil.
Add Cherry Tomatoes to the Mix: While waiting for the grill or oven to heat up, halve your cherry tomatoes and toss them lightly in olive oil with salt and pepper.
Cook the Chicken Until Perfectly Juicy: Grill each side for about 6-7 minutes until cooked through; you want an internal temperature of 165°F (75°C). If using the oven, bake for approximately 25-30 minutes.
Add Feta Cheese (if desired): In the last few minutes of cooking time, sprinkle crumbled feta cheese on top of the chicken to let it melt slightly.
Serve It Up!: Once cooked through and beautifully browned, remove from heat. Serve alongside roasted veggies or a fresh salad for a complete meal.
This delightful dish promises not only satisfaction but also leaves you feeling proud as you bask in its scrumptious glory!
And there you have it—the ultimate High Protein Mediterranean Chicken that’ll have everyone asking for seconds (or even thirds!). Enjoy every bite and feel great about fueling your body with such nutritious goodness!
You Must Know
- This amazing Greek chicken marinade offers more than just flavor; it makes meal prep a breeze.
- You can easily customize the ingredients based on what you have on hand.
- The vibrant colors and aromas make it visually stunning on any dinner table.
- Perfect for grilling but versatile enough for baking or pan-searing.
Perfecting the Cooking Process
Sear the chicken first to lock in those juicy flavors, then cook your vegetables while the chicken rests for perfect results.
Add Your Touch
Feel free to swap out spices or use different herbs based on your pantry preferences. Adding olives or sun-dried tomatoes can also elevate your dish!
Storing & Reheating
Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on low heat to preserve moisture and flavor.
Chef's Helpful Tips
- To enhance flavor, marinate the chicken overnight for better taste infusion.
- Use fresh herbs whenever possible for a lively taste.
- Always check doneness with a meat thermometer for perfect cooking every time.
Sharing this recipe brings back memories of holiday dinners where everyone fought over the last piece of chicken! It’s always a hit with family and friends, making every gathering memorable.
FAQ
What is High Protein Mediterranean Chicken?
High Protein Mediterranean Chicken features marinated chicken packed with flavorful herbs and spices.
Can I use other meats instead of chicken?
Yes, you can substitute turkey or tofu for a protein-rich alternative.
How do I know when my chicken is fully cooked?
Chicken is fully cooked when it reaches an internal temperature of 165°F (75°C).
Did You Enjoy Making This Recipe? Please rate this recipe with ⭐⭐⭐⭐⭐ or leave a comment.
📖 Recipe Card
Print
High Protein Mediterranean Chicken
- Total Time: 40 minutes
- Yield: Serves 4
Description
High Protein Mediterranean Chicken is a vibrant, nutritious dish that’s quick to prepare, perfect for busy nights or entertaining guests.
Ingredients
- 4 boneless, skinless chicken breasts
- 1/4 cup fresh lemon juice (about 2 lemons)
- 3 garlic cloves, minced
- 2 tbsp extra virgin olive oil
- 2 tsp dried oregano
- Salt and pepper to taste
- 1 cup cherry tomatoes, halved
- 1/4 cup crumbled feta cheese (optional)
Instructions
- In a large bowl, mix olive oil, lemon juice, minced garlic, oregano, salt, and pepper. Add chicken breasts and coat well. Marinate for at least 30 minutes.
- Preheat grill to medium-high heat or oven to 400°F (200°C). Prepare the cooking surface with nonstick spray.
- Toss cherry tomatoes in olive oil with salt and pepper.
- Grill chicken for about 6-7 minutes on each side until it reaches an internal temperature of 165°F (75°C). For oven baking, cook for approximately 25-30 minutes.
- In the last few minutes of cooking, sprinkle crumbled feta over the chicken if desired.
- Serve with roasted vegetables or a fresh salad.
Notes
- For deeper flavor, marinate the chicken overnight.
- Feel free to add olives or sun-dried tomatoes for added complexity.
- Store leftovers in an airtight container in the fridge for up to three days; reheat gently.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Main
- Method: Grilling/Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast (170g)
- Calories: 315
- Sugar: 2g
- Sodium: 150mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 9g
- Trans Fat: 0g
- Carbohydrates: 6g
- Fiber: 1g
- Protein: 49g
- Cholesterol: 140mg
