Sunny Mediterranean Chicken Food

SUNNY MEDITERRANEAN CHICKEN

Steps:

• Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). Sprinkle both sides of chicken with 1/2 teaspon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal; dip chicken into milk, then coat with cereal.
• In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat. Cook chicken in oil 15 minutes, turning once, until juice of chicken is clear when thickest part is cut (170°F). Remove chicken from skillet; cover to keep warm.
• In same skillet, heat remaining 2 tablespoons oil over medium heat. Cook zucchini, eggplant, roasted peppers, onion and garlic in oil 3 minutes, stirring occasionally. Stir in 3 tablespoons water and the lime juice; cook about 1 minute or until vegetables are crisp-tender.
• Meanwhile, in 2-quart saucepan, heat 1 1/2 cups water and 1/4 teaspoon salt to boiling. Stir in couscous. Cover; remove from heat and let stand 5 minutes or until water is absorbed. Fluff couscous with fork.
• On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges.

ONE-SKILLET MEDITERRANEAN CHICKEN RECIPE WITH TOMATOES AND GREEN OLIVES

Steps:

• Pat the chicken breasts dry. On each side of the chicken breasts make three slits through.
• Spread the garlic on both sides; insert some garlic into the slits you made. Season the chicken breasts on both sides with salt, pepper and 1/2 of the dried oregano.
• In a large cast iron skillet, heat 2 tbsp of olive oil on medium-high. Brown the chicken on both sides. Add the white wine and let reduce by 1/2 then add the lemon juice and chicken broth. Sprinkle the remaining oregano on top. Reduce the heat to medium. Cover with a lid or tightly with foil. Cook for 10-15 mins turning the chicken over once (chicken's internal temperature should reach 165 degrees F.)
• Uncover and top with the chopped onions, tomatoes and olives. Cover again and cook for only 3 minutes. Finally add the parsley and feta cheese. Serve with a light pasta, rice or couscous. Enjoy

MEDITERRANEAN CHICKEN BOWLS

Steps:

• Cook the bulgur as the label directs; season with salt.
• Whisk the olive oil, vinegar, shallot, cumin and mustard in a medium bowl, then season the dressing with salt and pepper. In a separate bowl, toss half of the dressing with the chicken. Toss the remaining dressing with the kale, romaine, cucumber, bell pepper and tomatoes.
• Divide the bulgur among 4 bowls, then top with the kale mixture and chicken. Top with hummus and sprinkle with parsley. Serve with pita bread.

INSTANT POT KETO MEDITERRANEAN CHICKEN

Steps:

• Set a 6-quart Instant Pot® to high saute (see Cook's Note) and allow it to heat up for 5 minutes. Meanwhile, liberally sprinkle the chicken on both sides with salt and pepper. Add the oil to the pot. Add half of the chicken skin-side down and cook until the skin is deeply browned, 6 to 8 minutes. Flip the chicken and cook until the second side is deeply browned, 4 to 6 minutes. Transfer to a plate. Repeat with the remaining chicken.
• Add the garlic to the pot and cook, stirring constantly, until lightly browned in spots, about 1 minute. Add the olives, capers, vinegar, oregano and 1/2 cup water and stir to combine, using a wooden spoon or spatula to scrape up any browned bits at the bottom of the pot. Turn off the heat and add the rack on top of the olive mixture with the handles facing up. Nestle the chicken on the rack skin-side up.
• Follow the manufacturer's guide for locking the lid and preparing to cook. Set to pressure cook on high for 10 minutes.
• Meanwhile, make the yogurt sauce. Add the yogurt, parsley, mint, lemon zest and juice and a large pinch of salt and pepper to a medium bowl and whisk to combine. Season with additional salt and pepper if needed. Set aside.
• After the pressure-cook cycle is complete, follow the manufacturer's guide for quick release and wait until the quick-release cycle is complete. Being careful of any remaining steam, unlock and remove the lid. Remove the chicken to a platter and use a slotted spoon to scoop the olive mixture on top and around the chicken. Cover loosely with aluminum foil to keep warm.
• Remove the rack and set the pot to normal saute. Simmer the sauce until slightly thickened and reduced by half, 6 to 8 minutes.
• Spoon the sauce on top of the chicken and serve with the yogurt sauce on the side.

MEDITERRANEAN CHICKEN

Steps:

• Combine the flour and cayenne in a shallow bowl. Heat the olive oil in a medium skillet on medium flame until hot.
• Dredge the chicken in the flour mixture, shaking off any excess flour. Place the chicken in the hot skillet and cook until lightly golden, about 3 minutes.
• Turn the chicken over, add the lemon juice, lemon slices, garlic, olives, 1 1/2 tablespoons of the parsley, and the salt and pepper. Cook for 8 to 10 minutes, shaking the pan occasionally and stirring the olive mixture gently to avoid burning the garlic.
• Add the butter to the pan, shaking to combine the sauce.
• Place the chicken breasts on a serving plate, then pour the olive mixture over the top. Garnish with the remaining 1 1/2 tablespoons of the fresh parsley.

MEDITERRANEAN CHICKEN SKILLET

Steps:

• Heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add the chicken and saute until cooked through, about 5 minutes. Transfer to a plate.
• Add the remaining 2 tablespoons olive oil to the skillet. Add the tomatoes and cook until they start to blister, pop and release their juices, about 3 minutes. Lightly mash them with a wooden spoon or fork. Stir in the artichoke hearts with the marinade, olives and roasted red peppers. Season with salt and pepper and cook until heated through, 2 to 3 minutes. Stir in the parsley and cooked chicken and cook for another minute.
• Meanwhile, cook the frozen rice according to the package instructions. Transfer the rice to a serving bowl and top with the chicken mixture.

MEDITERRANEAN CHICKEN WITH ROASTED VEGETABLES

Steps:

• Preheat the oven to 200C/ Gas 6/fan oven 180C. Spread the potatoes, courgette, onion, pepper and tomatoes in a shallow roasting tin and scatter over the olives. Season with salt and coarsely ground black pepper.
• Slash the flesh of each chicken breast 3-4 times using a sharp knife, then lay the chicken on top of the vegetables.
• Mix the olive oil and pesto together until well blended and spoon evenly over the chicken. Cover the tin with foil and cook for 30 minutes.
• Remove the foil from the tin. Return to the oven and cook for a further 10 minutes until the vegetables are juicy and look tempting to eat and the chicken is cooked through (the juices should run clear when pierced with a skewer).

SPEEDY MEDITERRANEAN CHICKEN

Steps:

• In 12-inch nonstick skillet, heat oil over medium heat. Stir in curry powder. Cook over medium heat 1 minute, stirring constantly.
• Stir in remaining ingredients except chicken. Add chicken; turn to coat.
• Cover; cook over medium-high heat 5 to 6 minutes, turning chicken occasionally, until sauce is bubbly and chicken is thoroughly heated.