Mediterranean Chicken

With slightly brighter days upon us, Elia has slowly begun incorporating more healthy Mediterranean meals into our resident’s diets. This month, Elia shares his recipe for Mediterranean Chicken, fresh and light, but still bursting with flavour.

Ingredients

2 tbsp olive oil
1 large onion, finely chopped
2 garlic cloves, finely sliced
8 chicken breasts
1 large rosemary sprig, leaves picked and finely chopped
2 x 400g cans chopped tomatoes
100g pitted black olives (marinated with garlic, olive oil, chilli and oregano)
Small bunch of flat-leaf parsley, roughly chopped
Rice or mashed potato to serve

Method

Heat the oil in a large saucepan or flameproof casserole dish on medium heat, add the onion and cook for a few minutes. Add the garlic and cook for 1 extra minute, then add the chopped tomato and olives and cook for at least 2 hours (add water for a more runny sauce).
Place the chicken breast (previously marinated with olive oil and rosemary or oregano) in a tray folded with baking parchment and cook for 30 minutes at 175 degrees.
After 30 minutes, slice the chicken into a medium medallion. Take a baking tray and pour in the sauce previously salted and peppered, and top with the chicken. Put it in the oven again for up to 10 minutes. Serve with rice or mashed potato.

Nutritional information per serving

KCal: 373
Fat: 17g
Saturates: 3g
Carbs: 16g
Sugar: 13g
Fibre: 5g
Protein: 39g
Salt: 1.8g

The perfect meal for those following a healthy diet without sacrificing taste. We hope you all enjoy recreating this quick and easy recipe in your own homes.

Do you need a vegetarian meal option? Have a look at Elia’s recipe for vegetarian quiche.