The aroma wafts through your kitchen like a warm hug on a chilly day.
Picture this: succulent pieces of chicken marinated in zesty lemon juice, aromatic garlic, and vibrant herbs sizzling away on the stove. The flavors dance together in perfect harmony, creating a dish that shouts “Mediterranean magic!” This high protein Mediterranean chicken is not just food; it’s an experience that promises to elevate your dinner game.
I remember the first time I served this dish at a family gathering. My aunt, known for her discerning palate and a knack for blunt feedback, actually paused mid-bite. She looked at me with wide eyes and exclaimed, “This is restaurant quality!” I was both flattered and terrified. What if I never recreated this culinary masterpiece again? Spoiler alert: I have! Perfect for summer barbecues or cozy weeknight dinners, this recipe will make you the star of your kitchen.
Why You'll Love This Recipe
- This high protein Mediterranean chicken recipe packs a flavor punch while being simple to prepare
- Its colorful presentation makes it eye-catching on any plate
- Packed with healthy ingredients, it’s great for meal prepping or impressing guests
- The tangy marinade keeps the chicken juicy and tender every time
I distinctly recall my friend’s face lighting up when she took her first bite of this dish last summer. It was priceless!
Essential Ingredients
Here’s what you’ll need to make this delicious dish:
- Boneless Skinless Chicken Breasts: Choose about 3-4 breasts for an ideal serving size that can be adjusted based on your crowd.
- Fresh Garlic: Use firm cloves for maximum flavor; roasting them brings out their sweetness beautifully.
- Lemon Juice: Freshly squeezed is best. It brightens up the marinade and enhances all other flavors.
- Dried Oregano: This herb adds that quintessential Mediterranean touch—don’t skimp on it!
- Olive Oil: Quality matters here; extra virgin olive oil provides richness and depth.
- Salt and Pepper: Simple yet essential seasonings that bring everything together.
- Pine Nuts (optional): Toast these lightly for an added crunch and nutty flavor if you’re feeling fancy!
The full ingredients list, including measurements, is provided in the recipe card directly below.
Let’s Make It Together
Gather Your Ingredients:Start by assembling all your ingredients on the counter so you have everything at hand when it’s time to cook. This makes the process smoother and more enjoyable!
Prepare the Marinade:In a bowl, whisk together olive oil, lemon juice, minced garlic, oregano, salt, and pepper until well blended. The aroma will instantly transport you to a sunny Greek island.
Marinate the Chicken:Place the chicken breasts in a resealable plastic bag or shallow dish and pour the marinade over them. Seal tightly (or cover) and refrigerate for at least 30 minutes—an hour is even better!
Cook the Chicken:Preheat your grill or stovetop pan over medium-high heat until it’s hot enough to give those lovely sear marks. Remove the chicken from the marinade (discard marinade), then cook each side for about 6-7 minutes until they reach an internal temperature of 165°F (75°C).
Let It Rest:Once cooked through, transfer the chicken to a cutting board and let it rest for five minutes before slicing. This keeps everything juicy—trust me on this one!
Serve & Enjoy:Slice your perfectly cooked chicken into strips or serve whole with fresh herbs sprinkled on top. Pair it with a fresh salad or roasted veggies for a complete meal that looks as good as it tastes.
This high protein Mediterranean chicken is sure to become a staple in your home kitchen! Whether you’re cooking for family or meal prepping for yourself (because self-care involves delicious food too), you’ll find joy in each bite!
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
Start by marinating the chicken for at least an hour to soak up flavors, then sear until golden brown before finishing in the oven for juicy perfection.
Add Your Touch
Feel free to swap out herbs or use different vegetables in your Mediterranean chicken dish to suit your taste preferences and pantry supplies.
Storing & Reheating
Store leftovers in an airtight container in the refrigerator for up to four days. Reheat gently in the oven to maintain moisture.
Chef's Helpful Tips
- Use a meat thermometer to check for doneness—chicken should be 165°F internally
- Letting the chicken rest after cooking ensures juiciness
- Fresh herbs can elevate the flavor profile significantly without extra effort
Cooking this high protein Mediterranean chicken recipe has always been a hit with family gatherings, especially when my dad claims it’s better than his grilling!
FAQ
What is the best way to ensure my chicken is juicy?
Brining your chicken before marinating helps lock in moisture for juicy results.
Can I use frozen chicken for this recipe?
Yes, just make sure to thaw it completely before marinating and cooking.
What vegetables pair well with Mediterranean chicken?
Zucchini, bell peppers, and cherry tomatoes complement this dish beautifully and add color.
High Protein Mediterranean Chicken
- Total Time: 24 minutes
- Yield: Serves 4
Description
This vibrant high protein Mediterranean chicken dish features zesty lemon and aromatic herbs, delivering a flavorful meal that’s perfect for any occasion.
Ingredients
- 4 boneless skinless chicken breasts (about 1.5 lbs)
- 4 cloves fresh garlic, minced
- 1/4 cup freshly squeezed lemon juice
- 2 tsp dried oregano
- 1/4 cup extra virgin olive oil
- Salt and pepper to taste
- 1/4 cup pine nuts (optional), toasted
Instructions
- Gather all ingredients for easy access during cooking.
- In a bowl, whisk together the olive oil, lemon juice, minced garlic, oregano, salt, and pepper to create the marinade.
- Place the chicken breasts in a resealable plastic bag or shallow dish, pour the marinade over them, seal tightly, and refrigerate for at least 30 minutes (preferably an hour).
- Preheat your grill or stovetop pan over medium-high heat. Remove chicken from marinade (discard marinade) and cook each side for about 6-7 minutes until internal temperature reaches 165°F (75°C).
- Transfer cooked chicken to a cutting board to rest for five minutes before slicing.
- Serve with fresh herbs on top alongside a salad or roasted vegetables.
Notes
- Marinating overnight enhances flavor even more.
- For added variety, substitute herbs or mix in seasonal vegetables.
- Prep Time: 10 minutes
- Cook Time: 14 minutes
- Category: Main
- Method: Grilling
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 chicken breast (170g)
- Calories: 330
- Sugar: 0g
- Sodium: 70mg
- Fat: 15g
- Saturated Fat: 2g
- Unsaturated Fat: 11g
- Trans Fat: 0g
- Carbohydrates: 3g
- Fiber: 0g
- Protein: 46g
- Cholesterol: 130mg