Mediterranean Chicken

Updated 29th December 2020

For those who wish to follow a healthy Mediterranean diet, chicken breast is a great source of lean protein (protein without a lot of accompanying fat). People who eat enough protein are more likely to maintain muscle mass and preserve a healthy metabolism. Since chicken breasts are versatile and relatively inexpensive, they are a useful food to include in a balanced, healthy eating plan.

Chicken breasts contain no sugar or starch (unless they are prepared with breading or seasonings), so they have no carbohydrates. The estimated glycemic load of chicken breast is zero.

Skinless chicken breast contains a small amount of fat, less than 3 grams. It is mostly unsaturated fat (there is less than 1 gram of saturated fat in a 3-ounce portion of skinless chicken breast).

If you keep the skin on your chicken breast, the fat, calorie, and protein counts will all be higher. A 3-ounce (85g) serving of roasted, broiled, or baked chicken breast with skin on provides 166 calories, 6.6 grams fat, and 25 grams protein.

Chicken breasts are a good source of lean protein. For people who eat meat, consuming chicken is a simple way to meet some of your body’s protein needs without also consuming a lot of fat. Depending on the cooking method you choose, chicken breasts are also naturally low in sodium. Chicken breast is a very good source of selenium, phosphorus, vitamin B6, and niacin.

Health Benefits

The low-fat protein found in chicken breast can offer many important advantages, making this food a helpful addition to many eating plans.

Protein helps your body maintain muscle mass and also helps build muscle in conjunction with a strength training programme. Scientists and doctors once believed that a diet high in animal protein could reduce bone density and increase the risk of broken bones. However, more recent research shows that protein works with calcium to help protect bones.

Consuming protein helps you feel full, which can help reduce food cravings and prevent overeating. One small study of overweight men on reduced-calorie diets, for example, found that those who ate more protein showed “improved appetite control and satiety.

Chicken Breast Nutrition Facts and Health Benefits – Verywell Fit

Mediterranean chicken lashed with Morocco Gold extra virgin olive oil and garnished with a fresh salad of tomatoes. Easy to prepare and best left to marinade for a least a couple of hours to allow the juices infuse the chicken.

0/5 (0 Reviews)

Ingredients

Marinade

Spice Mixture

  • 2 teaspoons of Sweet Paprika
  • 2 teaspoons of Dried Oregano
  • 1 teaspoon Cumin
  • 1/2 teaspoon Coriander
  • 1 teaspoon Garlic Powder
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon grated Nutmeg
  • 1/4 teaspoon freshly ground Pepper

Finishing Sauce

Instructions

  1. Place the chicken either in a dish that can accommodate all the pieces or in a ziplock bag
  2. In a bowl, combine all the spice mixture ingredients and mix well
  3. Rub the chicken with the spices all over
  4. In a separate bowl, combine extra virgin olive oil with lemon juice
  5. Pour the marinade over the chicken and distribute evenly to make sure that all the pieces are well covered with the spices and the marinade
  6. Marinate the Mediterranean chicken in a refrigerator for at least 20 minutes, or up to 8 hours
  7. Preheat your oven to 350F
  8. Preheat an oven-proof skillet and once hot, add 2 tablespoons of extra virgin olive oil
  9. Add the chicken, skin side down, and do not move it for 7-8 minutes (until nicely seared and browned)
  10. Flip the chicken and cook for another 5 minutes
  11. Transfer the skillet into a hot oven and cook the chicken for 20-25 minutes, until the internal temperature shows 165F
  12. Carefully remove the skillet from the oven (using oven-proof gloves)
  13. Place the Mediterranean chicken on a serving plate and spoon over the finishing sauce on all the chicken pieces
  14. Garnish with freshly chopped parsley and serve

Latest Recipes