Mediterranean Diet Sweet and Sour Chicken

Elevate your dinner routine with this Mediterranean Diet Sweet and Sour Chicken, a wholesome twist on a classic favorite! Bursting with vibrant vegetables like red and yellow bell peppers, juicy cherry tomatoes, and red onion, this dish captures the essence of the Mediterranean lifestyle. The chicken breasts are seared to golden perfection, then simmered in a tangy-sweet sauce made with white wine vinegar, honey, and low-sodium chicken broth. A handful of capers and a sprinkle of fresh parsley add a briny, herby finish, while lemon zest brightens every bite. Ready in just 45 minutes, this healthy, flavorful recipe is perfect for weeknight dinners or special occasions. Pair it with quinoa, whole-grain couscous, or a fresh green salad for a complete meal that’s as nutritious as it is delicious.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:25 mins

Total Time:45 mins

Servings: 4

Ingredients

• 4 pieces Chicken breasts (skinless, boneless)
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 large Red bell pepper (sliced into strips)
• 1 large Yellow bell pepper (sliced into strips)
• 1 medium Red onion (sliced)
• 1.5 cups Cherry tomatoes (halved)
• 3 tablespoons White wine vinegar
• 3 tablespoons Honey
• 0.25 cup Low-sodium chicken broth
• 1 tablespoon Capers (rinsed and drained)
• 2 tablespoons Fresh parsley (chopped)
• 1 teaspoon Lemon zest
• 6 leaves Fresh basil leaves (optional, for garnish)

Directions

Step 1

Season the chicken breasts with half of the salt and pepper on both sides.

Step 2

Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.

Step 3

Sear the chicken breasts for 3-4 minutes on each side until golden brown. Remove from skillet and set aside (chicken will not be fully cooked yet).

Step 4

Add the remaining olive oil to the skillet, followed by the sliced red bell pepper, yellow bell pepper, and red onion. Cook for 4-5 minutes, stirring occasionally, until the vegetables soften slightly.

Step 5

Add the cherry tomatoes and cook for another 2 minutes to allow them to release some of their juices.

Step 6

In a small bowl, whisk together the white wine vinegar, honey, and chicken broth. Pour this mixture into the skillet and stir to combine.

Step 7

Return the chicken breasts to the skillet, nestling them among the vegetables.

Step 8

Lower the heat to medium, cover the skillet, and cook for 10-12 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).

Step 9

Stir in the capers, fresh parsley, and lemon zest. Adjust seasoning with remaining salt and pepper, if needed.

Step 10

Serve hot, garnished with fresh basil leaves if desired. This dish pairs beautifully with a side of whole-grain couscous, quinoa, or a simple green salad.

Nutrition Facts

Serving size	(1593.9g)

Amount per serving	% Daily Value*
Calories	1801.5

Total Fat 54.8g	0%
Saturated Fat 11.4g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 3155.9mg	0%
Total Carbohydrate 95.8g	0%
Dietary Fiber 12.5g	0%
Total Sugars 76.7g
Protein 224.2g	0%

Vitamin D 90.5IU	0%
Calcium 196.9mg	0%
Iron 10.2mg	0%
Potassium 3418.9mg	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: 27.8%

Protein: 50.6%

Carbs: 21.6%