Mediterranean Chicken with Feta and Tomato Sauce
Indulge in the vibrant flavors of the Mediterranean with this sumptuous Mediterranean Chicken with Feta and Tomato Sauce. Boneless chicken breasts are tenderized and coated in a flavorful blend of herbs and spices, then pan-seared to perfection. Served on a bed of roasted tomatoes, sweet red onions, and briny Kalamata olives, this dish is finished with a generous sprinkle of crumbled feta and fresh dill. Perfect for a weeknight dinner or a special gathering, this recipe is a delightful fusion of textures and tastes that will impress your family and friends.
4
Servings
210
Calories
14
Ingredients
Ingredients
Dried breadcrumbs
1/4 cup (Plain, unseasoned)
Fresh oregano
2 tablespoons (Chopped, divided)
Anise seed
1/2 teaspoon (Ground)
Salt
3/4 teaspoon (To taste)
Black pepper
3/4 teaspoon (To taste)
Boneless skinless chicken breasts
4 (Pounded to even thickness if desired)
Olive oil
1 tablespoon + 2 teaspoons (For cooking)
Red onion
1/2 cup (Diced)
Garlic
2 teaspoons (Chopped)
Ouzo (or dry white wine)
1/4 cup (As a cooking liquid)
Plum tomatoes
2 (Peeled, seeded, and cut into 1/4-inch wide strips)
Kalamata olives
8 (Pitted and sliced thinly)
Feta cheese
1/2 cup (Crumble for topping)
Fresh dill
2 tablespoons (Chopped for garnish)
Instructions
1
Preheat your skillet over medium-high heat while you prepare the chicken.
2
In a food processor, combine the breadcrumbs, 1 tablespoon of fresh oregano, anise seeds, salt, and black pepper. Blend until the seeds are finely ground.
3
Coat each chicken breast thoroughly with the breadcrumb mixture, pressing gently to adhere.
4
Add 2 teaspoons of olive oil to the hot skillet and place in the coated chicken breasts. Cook for about 4 minutes on each side, or until the chicken is golden brown and cooked through. Once done, transfer the chicken to a plate and cover to keep warm.
5
In the same skillet, add the remaining 1 tablespoon of olive oil. Sauté the diced red onion and chopped garlic for about 1 minute until fragrant.
6
Pour in the ouzo (or white wine) and increase the heat to high. Add the sliced tomatoes and Kalamata olives, seasoning with salt and pepper to taste. Cook for about 3 minutes, or until the tomatoes soften but retain their shape.
7
Stir in the remaining tablespoon of fresh oregano to the sauce mixture.
8
To serve, spoon the tomato and olive sauce evenly onto four plates, slice the chicken breasts on the diagonal, and arrange them over the sauce. Finally, garnish with crumbled feta cheese and chopped fresh dill.
Nutrition Information
7.5g
Fat
13g
Carbs
20g
Protein
Frequently Asked Questions
Frequently Asked Questions
What is Mediterranean Chicken with Feta and Tomato Sauce?
It is a vibrant Mediterranean dish featuring breadcrumb-coated chicken breasts served on a bed of roasted plum tomatoes, red onions, and Kalamata olives, garnished with feta and dill.
How many servings does this recipe make?
This recipe is designed to yield 4 servings.
What are the nutritional values per serving?
Each serving contains approximately 210 calories, 7.5g of fat, 13g of carbohydrates, and 20g of protein.
What can I use as a substitute for Ouzo?
If you do not have Ouzo, you can use a dry white wine as a suitable cooking liquid.
How should the chicken be prepared before cooking?
You should use 4 boneless skinless chicken breasts, pounded to even thickness if desired, and coat them thoroughly with the breadcrumb and spice mixture.
What is in the breadcrumb coating?
The coating consists of 1/4 cup of plain breadcrumbs, 1 tablespoon of fresh oregano, ground anise seeds, salt, and black pepper blended together.
How long should I cook the chicken in the skillet?
Cook the chicken for about 4 minutes on each side over medium-high heat until golden brown and cooked through.
What kind of tomatoes are best for this sauce?
The recipe recommends using 2 plum tomatoes that have been peeled, seeded, and cut into 1/4-inch wide strips.
Are Kalamata olives necessary?
Kalamata olives provide a distinct briny flavor essential to the Mediterranean profile, though you could substitute other pitted olives if needed.
How much feta cheese is used?
The recipe calls for 1/2 cup of crumbled feta cheese to be used as a topping.
What fresh herbs are needed for garnish?
Fresh dill and additional fresh oregano are used to garnish and flavor the dish.
What is the purpose of the anise seeds?
Anise seeds are blended into the breadcrumbs to add a unique, slightly sweet licorice-like flavor note to the chicken.
Is this recipe suitable for a weeknight dinner?
Yes, it is tagged as a weeknight dinner and a quick meal, making it perfect for busy evenings.
How much olive oil is required?
A total of 1 tablespoon plus 2 teaspoons of olive oil is used for cooking the chicken and sautéing the vegetables.
How do I prepare the garlic and onions?
The red onion should be diced (1/2 cup) and the garlic should be chopped (2 teaspoons).
What is the first step in the instructions?
The first step is to preheat your skillet over medium-high heat while you prepare the chicken coating.
Can I use dried oregano instead of fresh?
While fresh oregano is recommended for the best flavor, you can use dried oregano, though you should reduce the amount by about a third.
How do I serve this dish?
Spoon the tomato and olive sauce onto plates, slice the chicken on the diagonal, place it over the sauce, and top with feta and dill.
Is this a healthy recipe?
Yes, with 210 calories and a focus on lean protein and vegetables, it is categorized as a healthy meal.
Does the recipe contain any fiber?
The specific fiber content is not listed, but the inclusion of tomatoes, onions, and olives provides some natural dietary fiber.
What type of skillet should I use?
Any standard skillet that can handle medium-high heat will work for searing the chicken and simmering the sauce.
How many ingredients are in this recipe?
There are 14 ingredients in total, including spices and garnishes.
What is the sodium content?
The specific sodium content is not provided, though it includes 3/4 teaspoon of salt plus the natural salt from feta and olives.
Is the chicken skinless?
Yes, the recipe specifies using boneless skinless chicken breasts.
How long do the tomatoes cook in the sauce?
The tomatoes and olives should cook for about 3 minutes until the tomatoes soften but still hold their shape.
What temperature should the skillet be?
The skillet should be set to medium-high heat for both the chicken and the sauce.
Can I use a food processor?
Yes, a food processor is used to blend the breadcrumbs with the oregano, anise seeds, salt, and pepper.
Is there any sugar in this recipe?
The recipe data indicates there is no added sugar.
What are the primary flavor profiles?
The dish is characterized by savory chicken, tangy feta, briny olives, and the herbal notes of oregano and dill.
What should I do if the sauce is too thick?
You can add a splash more Ouzo or white wine to reach your desired sauce consistency while cooking the tomatoes.