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Mediterranean Chicken Breast: A Culinary Delight

When it comes to flavour-packed, healthy meals, few dishes can rival Mediterranean Chicken Breast. This succulent and versatile dish not only showcases the vibrant zest of the Mediterranean region but also provides a wholesome option that’s easy to prepare, making it a popular choice in homes across the UK.

The Essence of the Mediterranean Diet

The Mediterranean diet is celebrated for its health benefits, rich in vegetables, fruits, whole grains, and lean proteins, particularly poultry and fish. It emphasises fresh ingredients and simple cooking methods, allowing the natural flavours of each component to shine. Mediterranean Chicken Breast embodies this philosophy beautifully, featuring aromatic herbs, sun-drenched vegetables, and a drizzle of high-quality olive oil.

Ingredients for Mediterranean Chicken Breast

To prepare a delightful Mediterranean Chicken Breast, gather the following ingredients:

• 2 chicken breasts (skinless and boneless)
• 3 tablespoons of extra virgin olive oil
• 2 cloves of garlic, minced
• 1 teaspoon of dried oregano
• 1 teaspoon of dried basil
• Juice of 1 lemon
• Salt and black pepper, to taste
• 1 red bell pepper, diced
• 1 courgette (zucchini), sliced
• A handful of cherry tomatoes, halved
• Fresh parsley, chopped (for garnish)
• Feta cheese, crumbled (optional)

These fresh and flavourful ingredients reflect the essence of Mediterranean cuisine and elevate the dish to new heights.

Cooking Method

1. Marinating the Chicken: Start by preparing a marinade. In a large bowl, combine olive oil, minced garlic, oregano, basil, lemon juice, salt, and pepper. Add the chicken breasts to the bowl, ensuring they are well-coated with the marinade. Cover and refrigerate for at least 30 minutes, or ideally, a few hours to allow the flavours to penetrate the chicken.

2. Preparing the Vegetables: While the chicken marinates, prepare the vegetables. Toss the diced red bell pepper, sliced courgette, and halved cherry tomatoes in a splash of olive oil, salt, and pepper.

3. Cooking: Preheat your oven to 200°C (180°C fan) or 400°F. Place the marinated chicken breasts on a baking tray lined with parchment paper. Arrange the seasoned vegetables around the chicken. Roast in the preheated oven for about 25-30 minutes, or until the chicken reaches an internal temperature of 75°C (165°F) and is no longer pink in the centre. The vegetables should be tender and slightly caramelised.

4. Serving: Once cooked, remove the chicken from the oven and let it rest for a few minutes. Slice the chicken and serve it alongside the roasted vegetables. For an added touch of flavour, sprinkle crumbled feta cheese and chopped fresh parsley over the top.

Pairing Suggestions

Mediterranean Chicken Breast pairs beautifully with a variety of side dishes. Consider serving it with fluffy couscous, a light quinoa salad, or a bed of fragrant rice. A crisp green salad, dressed with a simple vinaigrette, also complements the dish perfectly.

For a beverage, a chilled glass of white wine, such as a Sauvignon Blanc or a light rosé, echoes the Mediterranean flavours beautifully, making your meal even more enjoyable.

Conclusion

Mediterranean Chicken Breast is not only a feast for the senses but also a wholesome option for those seeking a balanced diet. With its array of fresh ingredients and straightforward cooking method, it stands out as a perfect solution for busy weeknight dinners or a charming meal for entertaining guests. Embrace the tastes of the Mediterranean and enjoy a dish that nourishes both body and soul. Whether dining solo or sharing with loved ones, this recipe is sure to impress and satisfy.

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