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High Protein Mediterranean Chicken

High Protein Mediterranean Chicken for a Flavor-Packed Dinner

High Protein Mediterranean Chicken is a flavorful dish packed with protein, perfect for any dinner occasion.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Mediterranean
Calories: 400

Ingredients
  

For the Chicken
  • 4 pieces Boneless, Skinless Chicken Breasts can be substituted with turkey or tofu
For the Sauce
  • 2 tablespoons Olive Oil or any neutral oil
  • 1 medium Red Onion or shallots as a substitute
  • 3 cloves Garlic fresh minced garlic is best
  • 1 medium Red Bell Pepper or yellow/green bell peppers
  • 1 can Diced Tomatoes fresh or canned, adjust cooking time
  • 1/2 cup Sun-Dried Tomatoes substitute with more diced tomatoes if desired
  • 1/2 cup Kalamata Olives black olives can be a substitute
  • 1 cup Feta Cheese try goat cheese or ricotta for variation
  • 1 tablespoon Fresh Oregano or dried herbs as alternative
  • 1 tablespoon Fresh Basil or dried herbs as alternative
  • 1 teaspoon Dried Thyme or Italian seasoning as an alternative
  • to taste Salt
  • to taste Black Pepper
For Serving
  • 2 cups Cooked Quinoa or Couscous or rice if preferred

Equipment

  • skillet
  • Large bowl

Method
 

Step‑by‑Step Instructions
  1. In a large bowl, season the boneless, skinless chicken breasts generously with salt and black pepper.
  2. Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chopped red onion and red bell pepper, cooking until softened, about 5 to 7 minutes. Stir in the minced garlic and cook for another minute.
  3. Add the seasoned chicken breasts to the skillet with the sautéed vegetables. Cook for 5 to 7 minutes, turning occasionally, until evenly browned.
  4. Stir in the diced tomatoes, sun-dried tomatoes, kalamata olives, and dried oregano, basil, and thyme. Bring to a simmer, cover, and cook for 15 to 20 minutes.
  5. Remove from heat and gently fold in crumbled feta cheese, allowing it to melt slightly into the sauce.
  6. Serve over a bed of cooked quinoa or couscous and garnish with freshly chopped herbs.

Nutrition

Serving: 1servingCalories: 400kcalCarbohydrates: 30gProtein: 35gFat: 20gSaturated Fat: 5gPolyunsaturated Fat: 10gMonounsaturated Fat: 5gCholesterol: 85mgSodium: 800mgPotassium: 700mgFiber: 6gSugar: 8gVitamin A: 1000IUVitamin C: 50mgCalcium: 200mgIron: 3mg

Notes

Ensure not to overcrowd the skillet when browning the chicken for even cooking. Opt for fresh herbs when possible for optimal flavor.

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