This delightful dish offers a symphony of colors and flavors that dance on your palate. Imagine tender chicken marinated in zesty herbs and spices, grilled to perfection. The aroma wafts through the kitchen, making it impossible to resist taking a bite even before it hits the table.
As I prepared this dish one sunny afternoon for friends’ gathering, I remembered my grandmother’s secrets about cooking with love and passion. This high protein Mediterranean chicken is perfect for those moments when you want to impress without stressing over complicated recipes. Get ready for an explosion of flavor that will make your taste buds sing!
Why You'll Love This Recipe
- This amazing high protein Mediterranean chicken dish is incredibly easy to prepare and bursting with flavor
- It looks stunning on any dinner table with its vibrant colors and enticing aroma
- Perfect for meal prep, you can customize the ingredients based on what’s in your fridge!
- Whether grilling or baking, this dish shines bright with versatility!
I once served this at a barbecue; my friends thought I was a gourmet chef—and I just smiled while secretly enjoying my cooking prowess.
Essential Ingredients
Here’s what you’ll need to make this delicious dish:
- Boneless, Skinless Chicken Breasts: Use about 3-4 breasts depending on how many guests you’re serving; they’re lean and perfect for absorbing flavors.
- Olive Oil: Opt for extra virgin olive oil for its rich flavor; it adds depth to marinades and prevents drying during cooking.
- Fresh Lemon Juice: Freshly squeezed lemon juice enhances flavor; it gives that lovely tangy kick that makes everything pop.
- Dried Oregano: This herb brings a classic Mediterranean vibe; fresh oregano works too if you have it on hand!
- Garlic Cloves: Minced garlic adds aromatic sweetness; use fresh garlic for maximum impact—powder simply won’t cut it here.
- Salt and Pepper: Essential seasonings that enhance all flavors; adjust according to your taste preferences.
- Cherry Tomatoes: Juicy cherry tomatoes add color and sweetness; they roast beautifully alongside the chicken.
- Feta Cheese: Crumbled feta provides creamy texture and salty goodness that rounds out the dish perfectly.
For the Marinade:
- Balsamic Vinegar: Use quality balsamic vinegar for its sweet-tart balance; it’s an underrated hero in marinades.
- Fresh Parsley or Basil: Fresh herbs brighten up the entire dish; sprinkle generously before serving for that fresh touch!
The full ingredients list, including measurements, is provided in the recipe card directly below.
Let’s Make it together
Prepare Your Marinade: In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, balsamic vinegar, salt, and pepper until well combined. This fragrant mixture is where magic begins.
Marinate the Chicken: Place the chicken breasts into a resealable bag or shallow dish. Pour the marinade over them ensuring each piece is coated well. Let them soak up those flavors in the fridge for at least 30 minutes.
Preheat Your Grill or Oven : If you’re grilling outdoors (or indoors if you’re feeling adventurous), preheat your grill to medium-high heat. For oven baking, set it to 400°F (200°C).
Add Cherry Tomatoes : While waiting for the grill/oven to heat up, toss cherry tomatoes in some olive oil and sprinkle with salt and pepper. These beauties will roast alongside your chicken creating an incredible burst of flavor.
Cook Until Perfectly Done : Grill or bake the marinated chicken for about 6-7 minutes per side until cooked through (internal temperature should reach 165°F). The smell? Absolutely mouthwatering!
Add Feta Cheese : In the last few minutes of cooking time, sprinkle crumbled feta cheese over the chicken so it melts slightly into perfection—trust me; you won’t regret this step!
Serve hot with roasted tomatoes on top or alongside a fresh salad or grain of choice. Enjoy every bite of this colorful dish while basking in compliments from friends and family!
This simple yet flavorful high protein Mediterranean chicken recipe will soon become a favorite in your home. Happy cooking!
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 moisture, then cook your vegetables while preparing the sauce. This sequence ensures everything finishes at the same time, maximizing flavor and texture.
Add Your Touch
Feel free to swap out chicken for turkey or add olives for extra brininess. Experiment with spices like cumin or paprika to create your unique twist on this Mediterranean delight.
Storing & Reheating
Store leftovers in an airtight container in the fridge for up to three days. Reheat gently on low heat to keep the chicken tender and juicy, avoiding dryness.
Chef's Helpful Tips
- Always use fresh herbs for a burst of flavor that dried herbs can’t match
- Don’t skip marinating; even a short time makes a big difference
- Serve with a side of tzatziki for extra zing!
I remember the first time I made this dish for my friends; they devoured it so quickly I thought I’d need to start charging admission!
FAQ
What can I substitute for chicken in this recipe?
You can use turkey, tofu, or even chickpeas for a vegetarian option.
How long should I marinate the chicken?
Marinate the chicken at least 30 minutes, but overnight is best for deeper flavor.
Can I freeze the high protein Mediterranean chicken?
Yes, you can freeze it in an airtight container for up to three months without losing quality.
High Protein Mediterranean Chicken
Experience a burst of flavors in this high protein Mediterranean chicken dish, perfect for impressing guests while enjoying a healthy meal.
- Prep Time: 30 minutes
- Cook Time: 15 minutes
- Total Time: 45 minutes
- Yield: Serves 4
- Category: Main
- Method: Grilling/Baking
- Cuisine: Mediterranean
Ingredients
- 4 boneless, skinless chicken breasts (about 600g)
- 3 tbsp extra virgin olive oil
- 2 tbsp fresh lemon juice
- 1 tsp dried oregano
- 4 garlic cloves, minced
- Salt and pepper to taste
- 1 cup cherry tomatoes (150g)
- 1/2 cup crumbled feta cheese (75g)
- 2 tbsp balsamic vinegar
- Fresh parsley or basil for garnish
Instructions
- In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, balsamic vinegar, salt, and pepper.
- Place chicken breasts in a resealable bag or shallow dish; pour marinade over the chicken and refrigerate for at least 30 minutes.
- Preheat grill to medium-high heat or oven to 400°F (200°C).
- Toss cherry tomatoes in olive oil with salt and pepper; add to the grill/oven alongside the chicken.
- Cook the chicken for about 6-7 minutes per side or until it reaches an internal temperature of 165°F. Sprinkle feta cheese on top during the last few minutes of cooking to melt slightly.
- Serve hot with roasted tomatoes on top and garnish with fresh herbs.
Nutrition
- Serving Size: 1 chicken breast (150g)
- Calories: 290
- Sugar: 2g
- Sodium: 550mg
- Fat: 12g
- Saturated Fat: 3g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 1g
- Protein: 38g
- Cholesterol: 100mg
Keywords: - For deeper flavor, consider marinating the chicken overnight. - Substitute chicken with turkey or tofu for variations. - Serve with tzatziki sauce for an extra zing.
