Mediterranean Chicken with Capers, Sweet Raisins, and Feta
This delightful Mediterranean-inspired dish features juicy chicken breasts pan-seared to perfection, enveloped in a vibrant sauce with tangy capers and sweet golden raisins. The addition of creamy feta cheese elevates each bite, providing a harmonious balance of flavors that are both satisfying and refreshing. Perfect for a quick lunch or a light dinner, this recipe is not only low in calories but also packed with nutrients. Serve it alongside Curried Couscous and a light green salad for a complete, health-conscious meal that will impress your family and friends.
4
Servings
100
Calories
11
Ingredients
Ingredients
boneless skinless chicken breast halves
4 (4 ounce) (flattened to 1/4 inch thickness)
all-purpose flour
2 tablespoons (for dredging)
dried oregano
1 teaspoon (mixed with flour)
olive oil
1 tablespoon (for frying)
thinly sliced onion
1 cup (sautéed)
reduced-sodium fat-free chicken broth
1 1/2 cups (for sauce)
golden raisins
1/3 cup (for sweetness)
lemon juice
2 tablespoons (freshly squeezed)
capers
2 tablespoons (for garnish)
crumbled feta cheese
1/4 cup (for topping)
lemons, thin slices
4 slices (optional garnish)
Instructions
1
Begin by placing each chicken breast half between two sheets of plastic wrap. Using a meat mallet or rolling pin, gently flatten the chicken to an even thickness of about 1/4 inch. This ensures quick and even cooking.
2
In a shallow dish, combine the all-purpose flour and dried oregano. Dredge each chicken breast in the flour mixture, ensuring they are evenly coated.
3
Heat the olive oil in a large nonstick frying pan over medium-high heat. Once the oil is shimmering, add the chicken breast halves to the pan.
4
Cook the chicken for approximately 4 minutes on each side, or until golden and cooked through. Once done, remove the chicken from the pan and keep it warm by covering it loosely with foil.
5
In the same pan, add the thinly sliced onions and sauté for about 2 minutes until they begin to soften.
6
Next, pour in the reduced-sodium fat-free chicken broth, adding the golden raisins and lemon juice. Cook this mixture for an additional 3 minutes, making sure to scrape the bottom of the pan to incorporate the flavorful browned bits.
7
Return the cooked chicken to the pan, ensuring it is well coated with the sauce. Cover the pan, reduce the heat to low, and allow it to simmer for 8 minutes, or until the chicken is fully cooked and tender.
8
Once cooked, transfer the chicken breast to individual plates, keeping it warm. Stir the capers into the sauce, mixing well.
9
Top each chicken breast with approximately 1/3 cup of the flavorful sauce and sprinkle with 1 tablespoon of crumbled feta cheese. Optionally, garnish with lemon slices for an extra touch of brightness and presentation.
Nutrition Information
3.75g
Fat
8.75g
Carbs
8.75g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chicken with Capers, Sweet Raisins, and Feta?
It is a Mediterranean-inspired dish featuring juicy chicken breasts pan-seared and served in a sauce with tangy capers, golden raisins, and crumbled feta.
How many calories are in this recipe?
There are 100 calories per serving.
How many servings does this recipe make?
This recipe makes 4 servings.
What are the main protein stats?
Each serving contains 8.75g of protein.
How much fat is in this chicken dish?
This dish contains 3.75g of fat per serving.
How many carbohydrates are in a serving?
Each serving contains 8.75g of carbohydrates.
What type of chicken should I use?
You should use 4 boneless skinless chicken breast halves, each about 4 ounces.
How do I prepare the chicken before cooking?
Flatten the chicken breasts to an even thickness of about 1/4 inch using a meat mallet or rolling pin.
What is the chicken dredged in?
The chicken is dredged in a mixture of 2 tablespoons of all-purpose flour and 1 teaspoon of dried oregano.
What oil is best for frying the chicken?
The recipe calls for 1 tablespoon of olive oil.
How long do I cook the chicken in the frying pan?
Cook the chicken for approximately 4 minutes on each side over medium-high heat until golden and cooked through.
What ingredients are used for the sauce?
The sauce includes onions, chicken broth, golden raisins, lemon juice, and capers.
How much chicken broth is needed?
The recipe requires 1 1/2 cups of reduced-sodium fat-free chicken broth.
What provides the sweetness in this dish?
The sweetness comes from 1/3 cup of golden raisins.
What type of cheese is used for topping?
The dish is topped with 1/4 cup of crumbled feta cheese.
How long do I simmer the chicken in the sauce?
Simmer the chicken in the sauce for about 8 minutes on low heat while covered.
When do I add the capers?
Stir the capers into the sauce after the chicken has been removed and transferred to plates.
How much sauce should go on each chicken breast?
Top each chicken breast with approximately 1/3 cup of the sauce.
Is there a recommended garnish?
You can optionally garnish each serving with thin lemon slices for extra brightness.
What should I serve with this Mediterranean chicken?
It pairs perfectly with Curried Couscous and a light green salad.
Is this recipe suitable for a healthy lunch?
Yes, it is low in calories and packed with nutrients, making it ideal for a healthy lunch or light dinner.
How much feta cheese is used per serving?
Each serving gets approximately 1 tablespoon of crumbled feta cheese.
What is the purpose of flattening the chicken?
Flattening ensure the chicken cooks quickly and evenly.
How much lemon juice is required?
The recipe uses 2 tablespoons of freshly squeezed lemon juice.
How many onions are needed?
The recipe uses 1 cup of thinly sliced onions.
What is the total number of ingredients in this recipe?
There are 11 ingredients total, including optional garnishes.
Is this a quick meal?
Yes, it is tagged as a quick meal and an easy recipe.
How do I keep the chicken warm while making the sauce?
Once the chicken is initially cooked, remove it from the pan and cover it loosely with foil.
Does this recipe contain any fiber?
The specific fiber content is not provided, but it includes raisins and onions which contribute fiber.
What flavor profile can I expect?
Expect a harmonious balance of tangy capers, sweet raisins, savory chicken, and creamy feta.