Mediterranean Diet Pechuga a la Plancha

Elevate your weeknight dinner with the Mediterranean Diet Pechuga a la Plancha, a delightful fusion of healthy Mediterranean flavors and a classic Latin-inspired cooking technique. This recipe features tender, marinated chicken breasts seared to perfection on a hot grill pan, infusing each bite with notes of garlic, lemon, and oregano. Paired with a vibrant Mediterranean salad of juicy tomatoes, crisp cucumbers, red onion, and tangy feta cheese, this dish is as nutritious as it is flavorful. Ready in just 35 minutes, this health-conscious meal is loaded with fresh ingredients, heart-healthy olive oil, and protein-packed chicken, making it the ultimate choice for anyone seeking a quick, wholesome dinner bursting with Mediterranean charm.

Nutriscore Rating: 68/100

Prep Time:20 mins

Cook Time:15 mins

Total Time:35 mins

Servings: 2

Ingredients

• 2 large chicken breast
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 cloves garlic cloves
• 1 teaspoon dried oregano
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 2 medium ripe tomatoes
• 1 small cucumber
• 0.5 medium red onion
• 0.5 cup feta cheese

Directions

Step 1

Begin by marinating the chicken breasts. In a shallow dish, whisk together 2 tablespoons of olive oil, lemon juice, minced garlic, dried oregano, sea salt, and black pepper.

Step 2

Place the chicken breasts in the dish with the marinade, ensuring they are well-coated. Cover and refrigerate for at least 15 minutes, or up to 2 hours if time permits.

Step 3

While the chicken is marinating, prepare a quick Mediterranean salad. Dice the tomatoes and cucumber, and thinly slice the red onion.

Step 4

In a medium bowl, combine the tomatoes, cucumber, red onion, remaining tablespoon of olive oil, and a pinch of salt. Toss gently and set aside.

Step 5

Preheat a grill pan over medium-high heat. Once hot, lightly oil the surface or brush with an olive oil-soaked paper towel.

Step 6

Remove the chicken from the marinade and place on the hot grill pan. Cook for 6-7 minutes on each side, or until the internal temperature reaches 165°F (74°C) and the chicken is golden brown with distinct grill marks.

Step 7

Transfer the grilled chicken to a plate and let it rest for 5 minutes to allow the juices to redistribute.

Step 8

Meanwhile, crumble feta cheese over the prepared salad and sprinkle with chopped fresh parsley for added flavor.

Step 9

Slice the grilled chicken breast and serve alongside the fresh Mediterranean salad.

Step 10

Enjoy your delicious and healthy Mediterranean Diet Pechuga a la Plancha!

Nutrition Facts

Serving size	(878.5g)

Amount per serving	% Daily Value*
Calories	1117.7

Total Fat 69.8g	0%
Saturated Fat 19.1g	0%
Polyunsaturated Fat 5.9g
Cholesterol 324.8mg	0%
Sodium 4188.1mg	0%
Total Carbohydrate 28.0g	0%
Dietary Fiber 5.6g	0%
Total Sugars 11.7g
Protein 99.2g	0%

Vitamin D 12IU	0%
Calcium 503.5mg	0%
Iron 4.4mg	0%
Potassium 1865.6mg	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: 34.9%

Carbs: 9.9%