Mediterranean Diet Pan Fried Chicken
Savor the vibrant flavors of the Mediterranean with this quick and healthy Mediterranean Diet Pan Fried Chicken recipe! Juicy chicken breasts are marinated in a zesty blend of olive oil, fresh lemon juice, garlic, and aromatic herbs like oregano and thyme, then pan-fried to golden perfection. Topped with a delightful garnish of fresh parsley, lemon zest, and briny capers, this dish delivers a burst of freshness and tangy goodness in every bite. Ready in just 35 minutes, this low-carb, high-protein recipe is perfect for busy weeknights yet elegant enough for entertaining. Pair it with a crisp salad or roasted vegetables for a wholesome, Mediterranean-inspired meal that’s as nutritious as it is delicious!
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Ingredients
- 4 pieces chicken breast
- 3 tablespoons olive oil
- 2 tablespoons lemon juice
- 3 pieces garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 1 teaspoon lemon zest
- 2 tablespoons capers
Directions
Step 1
Begin by preparing the chicken breasts. Pat them dry with paper towels to ensure they are completely dry.
Step 2
In a bowl, prepare the marinade by mixing together 2 tablespoons of olive oil, lemon juice, minced garlic cloves, dried oregano, dried thyme, salt, and black pepper.
Step 3
Place the chicken breasts in a shallow dish or a resealable plastic bag. Pour the marinade over the chicken, making sure all pieces are well-coated. Let them marinate for at least 10 minutes, or up to 2 hours in the refrigerator for more flavor.
Step 4
Once marinated, heat the remaining 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Step 5
Remove the chicken from the marinade, letting any excess drip off, and place the chicken in the skillet. Cook each side for about 5 to 7 minutes, or until the chicken is golden brown and cooked through completely, reaching an internal temperature of 165°F (75°C).
Step 6
While the chicken is cooking, chop the fresh parsley and prepare the lemon zest.
Step 7
Once the chicken is cooked, remove it from the skillet and set it on a platter. Sprinkle the cooked chicken with fresh parsley, lemon zest, and capers.
Step 8
Let the chicken rest for a few minutes before serving. Enjoy with a side of roasted vegetables or a fresh salad for a complete Mediterranean meal.
Nutrition Facts
| Serving size | (596.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1105.4 |
| Total Fat 59.6g | 0% |
| Saturated Fat 10.7g | 0% |
| Polyunsaturated Fat 6.3g | |
| Cholesterol 412.8mg | 0% |
| Sodium 4346.8mg | 0% |
| Total Carbohydrate 9.0g | 0% |
| Dietary Fiber 2.5g | 0% |
| Total Sugars 1.0g | |
| Protein 136.0g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 125.4mg | 0% |
| Iron 4.3mg | 0% |
| Potassium 1539.5mg | 0% |
Source of Calories