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High Protein Mediterranean Chicken - Bright, Fresh, and Satisfying

Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings

Ingredients
  

  • Chicken: 1.5–2 pounds boneless, skinless chicken breasts (or chicken thighs)
  • Olive oil: 3 tablespoons, divided
  • Lemon: Zest of 1 lemon and juice of 1–2 lemons
  • Garlic: 3–4 cloves, minced
  • Dried oregano: 2 teaspoons
  • Dried thyme: 1 teaspoon (or 1 tablespoon fresh)
  • Smoked paprika: 1 teaspoon (optional, for warmth)
  • Cherry tomatoes: 2 cups, halved (or 1 can diced tomatoes, drained)
  • Kalamata olives: 1/2 cup, pitted and halved
  • Capers: 1–2 tablespoons, rinsed
  • Red onion: 1 small, thinly sliced
  • Fresh parsley: 1/3 cup, chopped
  • Feta cheese: 1/3–1/2 cup, crumbled (optional but recommended)
  • Chicken broth: 1/2 cup (low sodium)
  • Salt and black pepper: To taste

Method
 

  1. Prep the chicken: Pat the chicken dry and cut extra-thick breasts in half horizontally so they cook evenly. Season on both sides with salt and black pepper.
  2. Make the quick marinade: In a bowl, mix 2 tablespoons olive oil, lemon zest, half the lemon juice, garlic, oregano, thyme, and smoked paprika. Add the chicken and toss to coat. Let it sit for 15–20 minutes while you prep the vegetables. Longer is fine if you have time.
  3. Brown the chicken: Heat the remaining 1 tablespoon olive oil in a large skillet over medium-high heat. Sear the chicken 3–4 minutes per side until golden. It doesn’t need to be fully cooked yet. Transfer to a plate.
  4. Build the pan sauce: In the same skillet, add the red onion with a pinch of salt. Cook 2–3 minutes until it softens. Stir in the cherry tomatoes and cook until they begin to blister and release juices, about 3–4 minutes.
  5. Layer the flavors: Add the olives and capers, then pour in the chicken broth and remaining lemon juice. Scrape up any browned bits from the pan. Taste the sauce and adjust salt and pepper.
  6. Finish the chicken: Return the chicken and any juices to the skillet. Reduce heat to medium-low, cover, and simmer 5–8 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
  7. Add freshness: Remove from heat. Sprinkle with parsley and feta. Let it rest 3 minutes so the juices settle and the flavors meld.
  8. Serve: Spoon the tomato-olive sauce over the chicken. Great with quinoa, farro, couscous, or a simple arugula salad.