Skillet Mediterranean Chicken Skillet Mediterranean Chicken

Skillet Mediterranean Chicken Image by: Angus Fergusson

This simple dinner has all the bright, fresh flavours of the Mediterranean, plus the heart-healthy benefits of ingredients common to the region (think lean protein, olive oil and lots of veggies!). Serve with a side of cooked orzo to round out the meal.

  • Prep time 20 minutes
  • Total time 20 minutes
  • Portion size 2 servings

Ingredients

  • 1 large boneless skinless chicken breast (about 225 g)
  • 1/2 teaspoon dried tarragon
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon each salt and pepper
  • 1 tablespoon olive oil
  • 85 g broccolini
  • Half sweet yellow pepper , coarsely chopped
  • 2 cloves garlic , minced
  • 2 tablespoons chopped pitted Kalamata olives
  • 1/4 cup dry white wine
  • 1/4 cup crumbled feta cheese
  • 1 tablespoon chopped fresh basil

Method

Place chicken on cutting board. Holding knife blade parallel to board and with opposite hand on top of chicken, slice chicken horizontally all the way through to form 2 cutlets. Sprinkle both sides of each with tarragon, oregano, salt and pepper.

In large nonstick skillet, heat 1 tsp of the oil over medium-high heat; cook chicken, turning once, until lightly browned, about 4 minutes. Transfer to plate.

In same pan, heat remaining oil over medium-high heat; cook Broccolini, yellow pepper, garlic and olives until fragrant, about 2 minutes. Add chicken and wine; cover and simmer until chicken is no longer pink inside and Broccolini is tender-crisp, 4 to 5 minutes. Remove from heat; sprinkle with feta and basil

Nutritional facts Per serving: about

  • Fibre 2 g
  • Sodium 1009 mg
  • Sugars 3 g
  • Protein 31 g
  • Calories 289
  • Total fat 14 g
  • Potassium 646 mg
  • Cholesterol 83 mg
  • Saturated fat 5 g
  • Total carbohydrate 10 g

%RDI

  • Iron 14
  • Fibre 0.0
  • Folate 19
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 15
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 12
  • Vitamin C 160
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Skillet Mediterranean Chicken

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