Greek-Inspired Chicken Breasts

If you want a taste of the Greek isles courtesy of tomatoes, onions, kalamata olives and feta, then try this delicious chicken recipe. I found this gem in the May 2014 issue of “Cooking Light” and quickly added it to my recipe file. This is a perfect dish if you’re looking for something high in protein and low in carbs.

Here are the main ingredients you'll need to prepare this Greek-inspired chicken dish.
Here are the main ingredients you’ll need to prepare this Greek-inspired chicken dish.

Ingredients:

4 (six-ounce) skinless, boneless chicken breast halves

1/4 tsp kosher salt

1/4 tsp ground black pepper

1 and 1/2 Tbs olive oil

1 and 3/4 cups vertically sliced onion

1 Tbs minced garlic

1 ounce chopped pitted kalamata olives

1 medium tomato, halved and sliced

1/4 cup chopped fresh parsley

2 tsp chopped fresh oregeno

2 tsp fresh lemon juice

1 ounce feta cheese crumbled (about 1/4 cup)

Preparation:

I start this preparation by getting the chopping of the main ingredients out of the way.

First the onion.

A medium sized white onion.
A medium sized white onion.

The recipe calls for us to vertically slice the onion, enough for 1 3/4 cups. Not sure it’s a huge difference than horizontally slicing the onion, but all that means is peel the onion, cut off the ends and thinly slice the onion from top to bottom. Set aside.

The vertically sliced onion. You'll need 1 and 3/4 cups.
The vertically sliced onion. You’ll need 1 and 3/4 cups.

Now for the tomato. Doesn’t matter what type of tomato you use particularly. I chose a beefsteak tomato this time around and it was a large one, instead of medium. Try to slice the tomato as thinly as you can but no worries; when you cook it with the onions and olives, it will break down pretty easily. Set aside.

Start by cutting the tomato in half.
Start by cutting the tomato in half.
The tomato, having been sliced.
The tomato, having been sliced.

And now for the kick to the recipe: the kalamata olives.

Here is what I found at my grocery store.
Here is what I found at my grocery store.

The recipe calls for an ounce of sliced pitted kalamata olives (the recipe actually said that the ounce was the equivalent of 14 olives. However, my one ounce of weighed olives equaled 10 olives. So, if you’re not weighing the olives to make sure you have one exact ounce, just assume between 10 to 14 olives will be about right). Set aside after chopping.

Here are the olives being weighed:)
Here are the olives being weighed:)
And here are the kalamata olives chopped.
And here are the kalamata olives chopped.

The next step involves our protein: the boneless, skinless chicken breasts.

For the purposes of this demonstration, I used three instead of four skinless, boneless chicken breasts.
For the purposes of this demonstration, I used three instead of four skinless, boneless chicken breasts.

Heat a grill pan over medium-high heat. Coat the pan with cooking spray.

Say hi to Pam.
Say hi to Pam.

Season the chicken breasts with salt and pepper.

Seasoning the chicken breasts with kosher salt.
Seasoning the chicken breasts with kosher salt.
Adding the pepper to the breasts.
Adding the pepper to the breasts.

Place the chicken breasts in the grill pan. Cook six minutes on each side or until done. Set the chicken aside and keep warm (You can always quickly re-heat the cooked chicken breasts in the microwave if they have cooled before the recipe is done).

After being seasoned with salt and pepper, the chicken breasts go into the pan.
After being seasoned with salt and pepper, the chicken breasts go into the pan.
Here are the grilled chicken breasts.
Here are the grilled chicken breasts.

Heat a large skillet over medium-high heat. Add the 1 and 1/2 Tbs of olive oil to skillet and swirl to coat. Add the sliced onion and minced garlic (I grate my garlic right into the pan) and saute for four minutes.

The olive oil being added into the heated skillet.
The olive oil being added into the heated skillet.
The onions have been introuduced into the skillet and I'm about to grate the garlic into the skillet (I prefer grating garlic than chopping or mincing and I because I love garlic I'm not worried with ending up with more than 1 Tbs of it in this dish).
The onions have been introduced into the skillet and I’m about to grate the garlic into the skillet (I prefer grating garlic than chopping or mincing and because I love garlic I’m not worried about ending up with more than 1 Tbs of it in this dish).
The onions and garlic, having been sauteed.
The onions and garlic, having been sauteed.

Add in the tomatoes and olives and cook for three minutes or until tomatoes begin to break down, stirring occasionally.

Here are the tomatoes added into the skillet (I know what you're thiking: "Those slices look huge!" Not to worry; they will break down as they cook and with help from my cooking utensil).
Here are the tomatoes added into the skillet (I know what you’re thinking: “Those slices look huge!” Not to worry; they will break down as they cook and with help from my cooking utensil).
And now for those chopped kalamatas!
And now for those chopped kalamatas!
The onions and olives and tomatoes having been cooked together (Told you the tomatoes would break down).
The onions and olives and tomatoes having been cooked together (Told you the tomatoes would break down).

Remove pan from heat; stir in the chopped parley, oregano and freshly squeezed lemon juice.

squeezing half of a fresh lemon for the two tsp of juice needed.
squeezing half of a fresh lemon for the two tsp of juice needed.
The parsley prior to being chopped.
The parsley prior to being chopped.
Here is the quarter of cup of chopped parsley (I use my handy herb scissors to "chop" my parsley).
Here is the quarter of cup of chopped parsley (I use my handy herb scissors to “chop” my parsley).
And the fresh oregano.
And the fresh oregano.
The oregano, chopped.
The oregano, chopped.
The lemon juice, parsley and oregano have been worked into the tomato, onion and olive mixture.
The lemon juice, parsley and oregano have been worked into the tomato, onion and olive mixture.

Evenly top each chicken breast with about one-third cup of the mixture.

The chicken breast have been covered with the tomato, onion and olive mixture.
The chicken breast have been covered with the tomato, onion and olive mixture.

All that is left is to add the crumbled feta over the chicken and serve!

The last step, adding the feta over the chicken breasts.
The last step, adding the feta over the chicken breasts, and here are your Greek-inspired chicken breasts.

Nutritional Breakdown:

Serving Size: One chicken breast, about 1/3 cup tomato mixture, and one Tbs of feta.

Cal: 311; Fat: 13.2 g (Sat Fat: 3 g); Chol: 115 mg; Sodium: 518 mg; Fiber: 2 g; Carb: 8 g; Pro: 38 g

 

 

 

 

 

 

 

One Comment

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  1. This recipe looks and sounds delicious! I’m ready to travel to the Mediterranean!

    Like

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