Mediterranean Diet Black Pepper Chicken
Embrace the vibrant flavors of the Mediterranean with this Black Pepper Chicken recipe, a healthy and satisfying dish that perfectly fits the Mediterranean diet. Tender, golden brown chicken breasts are simmered with a colorful medley of red and yellow bell peppers, red onion, and garlic, all infused with the aromatic goodness of oregano and freshly cracked black pepper. A splash of chicken broth deglazes the pan, while a finishing touch of fresh lemon juice and zest adds a zippy citrus brightness. This dish is not just a feast for the eyes but also a heart-healthy choice, thanks to the use of extra virgin olive oil and nutrient-packed vegetables. Ready in just 45 minutes, it's ideal for busy weeknights and pairs beautifully with quinoa, couscous, or a crisp green salad. Perfect for anyone looking for Mediterranean diet inspiration, this recipe is as wholesome as it is flavorful.
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 2 teaspoons black pepper
- 1 teaspoon sea salt
- 1 large red bell pepper
- 1 large yellow bell pepper
- 1 medium red onion
- 3 cloves garlic cloves
- 1 bunch fresh parsley
- 1 large lemon
- 0.5 cup chicken broth
- 1 teaspoon dried oregano
Directions
Step 1
Begin by preparing the chicken breasts. Flatten each piece slightly by gently pounding with a meat mallet to ensure even cooking. Season both sides with 1 teaspoon of black pepper and sea salt.
Step 2
Heat 1 tablespoon of extra virgin olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-7 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set aside.
Step 3
While the chicken is cooking, thinly slice the red and yellow bell peppers, as well as the red onion.
Step 4
Mince the garlic cloves and roughly chop the fresh parsley. Zest the lemon and then cut it in half, reserving for juice.
Step 5
In the same skillet, add another tablespoon of olive oil and return to medium heat. Add the sliced bell peppers and onion, stirring frequently for about 5 minutes or until they begin to soften.
Step 6
Add the garlic and continue to cook for 1 more minute, until fragrant.
Step 7
Pour in the chicken broth, scraping up any browned bits from the bottom of the pan for extra flavor.
Step 8
Return the chicken breasts to the skillet, nestling them among the vegetables. Sprinkle over the dried oregano and the remaining teaspoon of black pepper.
Step 9
Cover the skillet and let it all simmer together for about 10 minutes, allowing the flavors to meld.
Step 10
Once the chicken is tender and fully cooked, remove from heat. Squeeze the juice of the lemon and add the freshly zested lemon peel for a bright, citrusy finish.
Step 11
Garnish with chopped fresh parsley and serve immediately. Enjoy your Mediterranean Diet Black Pepper Chicken with a side of whole grains like quinoa or a fresh leafy salad.
Nutrition Facts
| Serving size | (1523.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1633.6 |
| Total Fat 55.3g | 0% |
| Saturated Fat 11.4g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 591.6mg | 0% |
| Sodium 3173.6mg | 0% |
| Total Carbohydrate 53.8g | 0% |
| Dietary Fiber 13.1g | 0% |
| Total Sugars 13.5g | |
| Protein 226.6g | 0% |
| Vitamin D 7.0IU | 0% |
| Calcium 288.2mg | 0% |
| Iron 13.4mg | 0% |
| Potassium 3613.2mg | 0% |
Source of Calories