Mediterranean Baked Chicken I

Mediterranean Baked Chicken I Recipe with Mushrooms, Zucchini, and Tomatoes

Preparation time: 10 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Mediterranean Baked Chicken is a delicious and healthy dish that combines tender chicken with flavorful vegetables and herbs. This recipe is perfect for a family dinner or a special occasion, as it is easy to prepare and full of Mediterranean flavors.

History

The Mediterranean diet is known for its health benefits and delicious flavors. This recipe takes inspiration from the traditional Mediterranean cuisine, which emphasizes fresh vegetables, olive oil, and herbs. Baking the chicken with vegetables allows the flavors to meld together, creating a satisfying and nutritious meal.

Ingredients

4 chicken breast halves, skinned (about 1 lb (454 g) total)
8 oz (227 g) mushrooms, sliced
1 lb (454 g) zucchini, cut into 0.25 inch thick slices
1 tbsp olive oil
1 tsp freshly ground pepper
1 tsp dry oregano
1 tsp fennel seeds, crushed
1 tbsp dry basil
14.5 oz (411 g) can pear-shaped tomatoes
parsley sprigs
parmesan cheese, grated

How to prepare

Rinse the chicken, pat it dry, and place it in a broiler pan measuring 12 x 15 inches.
Arrange the mushrooms and zucchini around the chicken.
Drizzle oil over the chicken and vegetables.
Sprinkle pepper, oregano, fennel seeds, and basil over the chicken and vegetables, and mix well to coat them with the seasonings.
Cover the pan tightly with foil and bake it in a preheated oven at 425°F (218°C) for 15 minutes.
Cut up the tomatoes, then stir them and their liquid into the pan.
Cover the pan again and continue to bake until the meat near the bone is no longer pink. You can cut into the meat to test it, which should take about 5 more minutes.
Garnish with parsley sprigs and offer cheese to sprinkle over individual servings.

Variations

Add olives or capers for a salty kick.
Use different vegetables, such as bell peppers or eggplant.
Try different herbs and spices, such as thyme or rosemary.

Cooking Tips & Tricks

Make sure to pat the chicken dry before cooking to ensure a crispy skin.

- Use fresh herbs for the best flavor, but dried herbs can also be used in a pinch.

- Don't overcook the chicken, as it can become dry. Use a meat thermometer to ensure it is cooked to the proper temperature.

Serving Suggestions

Serve Mediterranean Baked Chicken with a side of couscous or quinoa for a complete meal. You can also add a simple salad or roasted vegetables for added nutrition and flavor.

Cooking Techniques

Baking the chicken and vegetables together allows the flavors to meld and the chicken to cook evenly. Make sure to cover the pan tightly with foil to keep the moisture in and prevent the chicken from drying out.

Ingredient Substitutions

If you don't have zucchini, you can use yellow squash or eggplant instead. You can also use chicken thighs or drumsticks instead of chicken breasts for a different flavor and texture.

Make Ahead Tips

You can prepare the chicken and vegetables ahead of time and store them in the refrigerator until ready to bake. This is a great option for busy weeknights or when entertaining guests.

Presentation Ideas

Garnish the dish with fresh parsley and grated parmesan cheese for a beautiful presentation. Serve the chicken and vegetables on a platter or individual plates for a restaurant-worthy meal.

Pairing Recommendations

Mediterranean Baked Chicken pairs well with a crisp white wine, such as Sauvignon Blanc or Pinot Grigio. You can also serve it with a light red wine, such as Pinot Noir or Merlot.

Storage and Reheating Instructions

Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place the chicken and vegetables in a baking dish and cover with foil. Bake in a preheated oven at 350°F (177°C) until heated through.

Nutrition Information

Calories per serving

Each serving of Mediterranean Baked Chicken contains approximately 300 calories, making it a moderate calorie meal that is perfect for lunch or dinner. The calorie count may vary depending on portion size and any additional ingredients added.

Carbohydrates

This recipe is low in carbohydrates, making it a great option for those following a low-carb or keto diet. The vegetables provide fiber and essential nutrients without adding too many carbs to the dish.

Fats

The olive oil in this recipe provides healthy fats that are essential for heart health and overall well-being. The chicken also contains some fat, but it is lean and can be easily trimmed for those looking to reduce their fat intake.

Proteins

Chicken is a great source of lean protein, which is important for muscle growth and repair. This dish provides a good amount of protein per serving, making it a satisfying and filling meal.

Vitamins and minerals

The vegetables in this recipe provide a variety of vitamins and minerals, including vitamin C, vitamin K, and potassium. These nutrients are important for overall health and can help support a strong immune system.

Alergens

This recipe contains dairy in the form of parmesan cheese. If you have a dairy allergy or intolerance, you can omit the cheese or use a dairy-free alternative. Additionally, if you have a gluten allergy, make sure to use gluten-free ingredients.

Summary

Overall, Mediterranean Baked Chicken is a nutritious and balanced meal that provides a good mix of protein, healthy fats, and essential nutrients. It is a great option for those looking to eat a healthy and flavorful meal.

Summary

Mediterranean Baked Chicken is a flavorful and nutritious dish that is perfect for a family dinner or special occasion. With a mix of tender chicken, vegetables, and herbs, this recipe is sure to become a favorite in your household. Enjoy the flavors of the Mediterranean with this delicious and easy-to-make dish!

How did I get this recipe?

I have a clear memory of the first time I saw this recipe for Mediterranean Baked Chicken. It was many years ago, when I was just a young girl living in a small village nestled in the hills of Italy. My grandmother, Nonna Maria, was the one who first introduced me to the flavors of the Mediterranean.

Nonna Maria was a fantastic cook, and she had a way of making even the simplest ingredients taste like a gourmet meal. She would spend hours in the kitchen, chopping, mixing, and stirring, all the while humming an old Italian tune. It was in her kitchen that I first learned the art of cooking, and it was there that I fell in love with the flavors of the Mediterranean.

One sunny afternoon, Nonna Maria called me into the kitchen and handed me a worn and stained recipe card. It was for a dish called Mediterranean Baked Chicken, and it was a recipe that had been passed down through generations of our family. Nonna Maria explained to me that this dish was a favorite in our family, and that it was a perfect representation of the flavors of the Mediterranean.

As she walked me through the recipe, I watched in awe as she skillfully seasoned the chicken with fragrant herbs and spices. She told me that the key to this dish was to use the freshest ingredients possible, and to let the flavors meld together as the chicken baked in the oven.

After a few hours of preparation, the Mediterranean Baked Chicken was ready to be served. The aroma that wafted from the oven was intoxicating, and I couldn't wait to dig in. As I took my first bite, I was transported to a small village on the coast of Italy, where the sun was shining, the sea was sparkling, and the flavors were bursting in my mouth.

From that day on, Mediterranean Baked Chicken became a staple in our family's kitchen. Whenever we had guests over for dinner, Nonna Maria would whip up a batch of this delicious dish, and it never failed to impress. The flavors of the Mediterranean were alive in every bite, and I knew that this recipe would be a cherished part of our family's culinary tradition for years to come.

Over the years, I have shared this recipe with friends and family, passing on the flavors of the Mediterranean to anyone who is willing to give it a try. And as I stand in my own kitchen now, preparing a batch of Mediterranean Baked Chicken for my own grandchildren, I can't help but feel a sense of gratitude for the memories and traditions that this dish represents.

So as I pull the steaming pan of chicken out of the oven and set it on the table, I can't help but smile. The flavors of the Mediterranean have traveled through generations of my family, and I am honored to carry on the tradition of sharing this delicious recipe with those I love. Nonna Maria would be proud.