This Mediterranean Chicken Bowl recipe is packed with lean protein, fiber-rich vegetables, and healthy fats.
Looking for a delicious and nutritious meal that can support your weight loss journey? This recipe is not only bursting with flavor but also designed to keep you feeling full and satisfied.
Benefits of the Ingredients
This recipe is full of ingredients with health benefits that can also support your weight goals. Chicken breast is at the core of the recipe, with a colorful mixture of Mediterranean vegetable mix.
- Chicken Breast: Lean protein helps build muscle and keeps you satiated, aiding in weight management.
- Lemon Juice & Extra-Virgin Olive Oil: Rich in antioxidants and healthy fats that promote heart health and enhance the body’s nutrient absorption.
- Artichoke Hearts: High in fiber, which aids digestion and helps you feel full longer.
- Garbanzo Beans: Another great source of protein and fiber, supporting muscle maintenance and digestive health.
- Kalamata Olives: Provide monounsaturated fats that support heart health and anti-inflammatory benefits.
- Spinach: Loaded with vitamins, minerals, and fiber while being low in calories, making it perfect for weight loss.
- Basil & Garlic: Packed with antioxidants and anti-inflammatory properties.
- Parmesan Cheese: Adds flavor with a bit of calcium and protein
How to Make This Mediterranean Chicken Bowl Recipe
Preheat the oven to 500°F and spray a 9-by-13-inch baking dish with nonstick cooking spray. Butterfly the chicken breasts, then toss them in a bowl with lemon juice, olive oil, oregano, sea salt, garlic powder, and black pepper. Arrange the chicken in a single layer in the baking dish and bake for 12 minutes.
While the chicken bakes, heat olive oil in a skillet and sauté the onion and garlic until translucent. Add the artichokes, garbanzo beans, and olives, and sauté for another 4 minutes. Then, add the spinach and cook until it wilts, followed by the basil for an additional 2 minutes.
Once the chicken is done, let it rest for 5 minutes before cutting it into strips. Combine the chicken and veggies in a bowl, add parmesan cheese, and mix well. Serve immediately and store leftovers in an airtight container for up to 5 days.
Equipment
- Oven
Ingredients
Chicken Ingredients
- Nonstick cooking spray
- 1 pound boneless skinless chicken breasts
- 2 tablespoons lemon juice freshly squeezed
- 1 tablespoon extra-virgin olive oil
- 1 tablespoon dried oregano
- 1 teaspoon sea salt
- ½ teaspoon garlic powder
- ½ teaspoon freshly ground black pepper
Veggie Ingredients
- 1 tablespoon
extra-virgin olive oil
- 1 medium red onion cut into very thin strips
- 1 teaspoon garlic minced
- 2 14-ounce cans artichoke hearts drained and halved
- 1 can garbanzo beans drained and rinsed
- 3/4 cups kalamata olives pitted
- 1 medium tomato quarted
- 3 cups baby spinach leaves
- 1 cup basil leaves chopped
- ½ cup parmesan cheese shredded
- Sea salt and black pepper to taste
Instructions
- Preheat the oven to 500°F. Spray a 9-by-13-inch baking dish with nonstick cooking spray.
- Butterfly the chicken on a cutting board by placing your hand on top of the breast and using a chef’s knife to slice into one side of the breast, starting at the thicker end and ending at the thin point. Be careful not to cut all the way through to the other side.
- In a large bowl, toss the chicken, lemon juice, oil, oregano, salt, garlic powder, and pepper.
- Place the chicken breasts with the sides folded out like a butterfly in a single layer in the prepared baking dish and bake for 12 minutes, until cooked through.
- While the chicken is cooking, add olive oil to a skillet, and sauté the onion and garlic for about 4 minutes on medium heat, or until translucent.
- Add the artichokes, garbanzo beans and olives and sauté for 4 minutes. Add the spinach and cook for about 1 minute or until it wilts.
- Add the basil and cook for 2 minutes.
- Remove the chicken from the oven and let it sit for 5 minutes.
- Cut the chicken into strips.
- Add the chicken and veggies to a bowl, add the parmesan, mix well, and serve.
- Refrigerate leftovers in an airtight container for up to 5 days.
Nutrition
Enjoy this Mediterranean Chicken and Veggie Bowl as a hearty, healthy meal to keep you energized and on track with your weight loss goals.
