Mediterranean Chicken
Looking for a dish that bursts with flavor and is easy to prepare? Mediterranean chicken is the perfect choice! This delightful recipe features tender chicken thighs marinated in olive oil, herbs, and spices, served with a colorful array of vegetables. Not only is it delicious, but it’s also a healthy option for any meal. Let’s dive into the ingredients and cooking process to bring this Mediterranean classic to your table.
Ingredients
– 4 chicken thighs, bone-in and skin-on
– 2 tablespoons olive oil
– 1 teaspoon dried oregano
– 1 teaspoon dried thyme
– 1 teaspoon garlic powder
– Salt and pepper to taste
– 1 cup cherry tomatoes
– 1 zucchini, sliced
– 1 bell pepper, sliced
– Juice of 1 lemon
– Fresh herbs (parsley, basil) for garnish
Servings and Cooking Time
This recipe serves 4 people. Preparation time is approximately 15 minutes, and cooking time is about 40 minutes.
Nutritional Value
Per serving (1 chicken thigh with vegetables):
– Calories: 320
– Protein: 25g
– Fat: 20g
– Carbohydrates: 10g
– Fiber: 3g
This nutritional information is based on one serving.
Step-by-Step Cooking Process
1. Preheat your oven to 400°F (200°C).
2. In a bowl, mix olive oil, oregano, thyme, garlic powder, salt, and pepper.
3. Rub the mixture all over the chicken thighs.
4. Place the chicken in a baking dish, skin-side up.
5. Surround the chicken with sliced zucchini, bell pepper, and cherry tomatoes.
6. Squeeze lemon juice over the chicken and vegetables.
7. Roast in the preheated oven for 30-35 minutes until the chicken is cooked through.
8. Use a meat thermometer to ensure the internal temperature reaches 165°F (75°C).
9. Let the chicken rest for 5 minutes before serving.
10. Garnish with fresh herbs before plating.
Alternative Ingredients
You can substitute chicken thighs with boneless chicken breasts for a leaner option. Additionally, any seasonal vegetables can be used, such as asparagus or eggplant, to vary the flavors.
Serving and Pairings
Mediterranean chicken pairs beautifully with couscous, quinoa, or a fresh Greek salad. A glass of white wine or a light, fruity beverage complements the dish perfectly.
Storage and Reheating
Store leftover Mediterranean chicken in an airtight container in the refrigerator for up to 3 days. To reheat, place it in the oven at 350°F (175°C) until warmed through. This dish can also be frozen for up to 3 months.
Cooking Mistakes
– Avoid overcrowding the baking dish; it can steam the chicken instead of roasting it.
– Don’t skip marinating; it enhances the flavors.
– Ensure the chicken is at room temperature before cooking for even cooking.
– Use a meat thermometer to avoid undercooking.
– Let the chicken rest before serving for juicier meat.
Helpful Tips
– Use fresh herbs for more intense flavor.
– Experiment with different vegetables based on the season.
– Marinate chicken overnight for optimal flavor.
– Serve with a sprinkle of feta cheese for added richness.
FAQs
Can I use chicken breasts instead of thighs?
Yes, chicken breasts can be used, but they may cook faster, so adjust the cooking time accordingly.
What vegetables can I add?
Feel free to add any vegetables you enjoy or have on hand, such as asparagus, carrots, or mushrooms.
Is this dish gluten-free?
Yes, Mediterranean chicken is naturally gluten-free, making it suitable for those with gluten sensitivities.
Can I make this dish ahead of time?
Absolutely! You can prepare it a day in advance and reheat it before serving.
What should I serve with Mediterranean chicken?
It pairs well with grains like couscous or rice, or fresh salads for a lighter meal.
Conclusion
Mediterranean chicken is a delightful meal that not only tantalizes your taste buds but also nourishes your body. With its simple preparation and vibrant flavors, it’s a go-to recipe for any occasion. Enjoy this dish with family and friends for a healthy, satisfying meal that transports you to the sunny Mediterranean coast.
Mediterranean Chicken
Ingredients
- 4 chicken thighs bone-in and skin-on
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 1 cup cherry tomatoes
- 1 zucchini sliced
- 1 bell pepper sliced
- Juice of 1 lemon
- Fresh herbs parsley, basil for garnish
Instructions
- Preheat your oven to 400°F (200°C).
- In a bowl, mix olive oil, oregano, thyme, garlic powder, salt, and pepper.
- Rub the mixture all over the chicken thighs.
- Place the chicken in a baking dish, skin-side up.
- Surround the chicken with sliced zucchini, bell pepper, and cherry tomatoes.
- Squeeze lemon juice over the chicken and vegetables.
- Roast in the preheated oven for 30-35 minutes until the chicken is cooked through.
- Use a meat thermometer to ensure the internal temperature reaches 165°F (75°C).
- Let the chicken rest for 5 minutes before serving.
- Garnish with fresh herbs before plating.
