Mediterranean Diet Chicken Afritada

Elevate your weeknight dinner routine with this vibrant and healthy twist on a classic, the Mediterranean Diet Chicken Afritada. This dish combines tender chunks of seared chicken breast with a medley of fresh vegetables like bell peppers, carrots, and onions, all simmered in a rich tomato-based sauce infused with aromatic herbs like oregano and thyme. The addition of briny green olives lends a Mediterranean flair, while heart-healthy extra virgin olive oil ties it all together. Ready in under an hour, this one-pan meal is perfect for those looking to embrace the flavors of the Mediterranean diet without compromising on simplicity or nutrition. Serve this wholesome yet satisfying dish with whole-grain pasta or brown rice to complete your healthy eating goals.

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 4

Ingredients

• 1 pound boneless, skinless chicken breast
• 3 tablespoons extra virgin olive oil
• 1 medium red onion, chopped
• 3 pieces garlic cloves, minced
• 1 large red bell pepper, sliced
• 1 large green bell pepper, sliced
• 2 medium carrots, sliced into rounds
• 14.5 ounces canned diced tomatoes
• 1 cup low-sodium chicken broth
• 0.5 cup green olives, pitted and sliced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 piece bay leaf
• 1 teaspoon sea salt
• 0.5 teaspoon freshly ground black pepper
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Cut the chicken breast into large chunks and season them with a pinch of sea salt and black pepper.

Step 2

Heat 2 tablespoons of extra virgin olive oil in a large pan over medium heat.

Step 3

Add the chicken pieces to the pan and brown them for about 4-5 minutes on each side. Remove the chicken from the pan and set aside.

Step 4

In the same pan, add the remaining tablespoon of olive oil and sauté the chopped red onion until it becomes translucent, about 4 minutes.

Step 5

Add the minced garlic and cook for another minute until fragrant.

Step 6

Add the sliced red and green bell peppers and carrots to the pan. Stir well and cook for another 5-7 minutes until the vegetables are slightly softened.

Step 7

Pour in the canned diced tomatoes and chicken broth. Stir to combine.

Step 8

Add the browned chicken back into the pan along with the sliced green olives, oregano, thyme, and the bay leaf.

Step 9

Season the mixture with sea salt and freshly ground black pepper, stirring to ensure the flavors mix well.

Step 10

Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pan and cook for about 20 minutes or until the chicken is cooked through and the vegetables are tender.

Step 11

Remove the bay leaf before serving.

Step 12

Garnish with freshly chopped parsley before serving.

Step 13

Serve hot as a main dish, optionally accompanied by a serving of whole-grain pasta or brown rice to maintain the Mediterranean diet principles.

Nutrition Facts

Serving size	(1823.3g)

Amount per serving	% Daily Value*
Calories	1648.9

Total Fat 88.4g	0%
Saturated Fat 16.0g	0%
Polyunsaturated Fat 3.5g
Cholesterol 393.8mg	0%
Sodium 5139.1mg	0%
Total Carbohydrate 64.8g	0%
Dietary Fiber 27.3g	0%
Total Sugars 32.7g
Protein 152.4g	0%

Vitamin D 22.7IU	0%
Calcium 388.8mg	0%
Iron 11.3mg	0%
Potassium 3126.1mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 47.8%

Protein: 36.6%

Carbs: 15.6%