Mediterranean Diet Chicken Escalope

Juicy, flavorful, and effortlessly healthy, this Mediterranean Diet Chicken Escalope is perfect for a light yet satisfying meal. Succulent chicken breasts are pounded to tender perfection, marinated in a zesty blend of extra virgin olive oil, fresh lemon juice, garlic, and Mediterranean herbs like oregano, thyme, and rosemary, and then pan-seared to golden perfection. Paired with a vibrant salad of peppery arugula, crisp cucumber, sweet cherry tomatoes, tangy feta cheese, and fresh parsley, all lightly dressed with olive oil and lemon, this dish embodies the fresh, wholesome flavors of the Mediterranean. Ready in just 35 minutes, this recipe is ideal for anyone seeking a high-protein, nutrient-packed meal that’s both delicious and aligned with the Mediterranean diet.

Nutriscore Rating: 70/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 pieces boneless skinless chicken breasts
• 4 tablespoons extra virgin olive oil
• 1 whole lemon
• 2 cloves garlic
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 0.5 teaspoon dried rosemary
• 2 tablespoons fresh parsley
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups arugula
• 1 cup cherry tomatoes
• 0.5 whole red onion
• 0.5 whole cucumber
• 0.5 cup feta cheese

Directions

Step 1

Place the chicken breasts between two pieces of plastic wrap and use a meat mallet to pound them to an even thickness, about 1/2 inch thick.

Step 2

In a small bowl, combine 2 tablespoons of olive oil, the juice of half a lemon, minced garlic, oregano, thyme, rosemary, salt, and black pepper to create a marinade.

Step 3

Place the chicken breasts in a shallow dish, pour the marinade over them, and ensure they are well coated. Let them marinate for at least 15 minutes.

Step 4

While the chicken is marinating, prepare the salad by slicing the red onion and cucumber. Halve the cherry tomatoes.

Step 5

In a large bowl, combine the arugula, cherry tomatoes, sliced red onion, sliced cucumber, crumbled feta cheese, and chopped parsley.

Step 6

Drizzle the salad with the remaining 2 tablespoons of olive oil and the juice of the remaining half of the lemon. Toss gently to combine.

Step 7

Heat a non-stick skillet over medium-high heat. Add the marinated chicken breasts and cook for about 6-7 minutes on each side, or until they are golden brown and cooked through.

Step 8

Once cooked, remove the chicken from the pan and let them rest for a few minutes before slicing.

Step 9

Serve the chicken escalope alongside the fresh Mediterranean salad for a complete, healthy meal.

Nutrition Facts

Serving size	(977.5g)

Amount per serving	% Daily Value*
Calories	1379.1

Total Fat 86.0g	0%
Saturated Fat 21.6g	0%
Polyunsaturated Fat 0.6g
Cholesterol 362.6mg	0%
Sodium 3506.3mg	0%
Total Carbohydrate 32.4g	0%
Dietary Fiber 7.5g	0%
Total Sugars 12.0g
Protein 124.2g	0%

Vitamin D 29.4IU	0%
Calcium 592.7mg	0%
Iron 7.2mg	0%
Potassium 1969.6mg	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: 55.3%

Protein: 35.5%

Carbs: 9.3%