According to the National Chicken Council, “Chicken consists of high-quality protein and a relatively low amount of fat. In addition, fat in chicken is mostly of the unsaturated type, which protects against heart disease.” One three-ounce serving contains just 1 gram of saturated fat and less than 4 grams of total fat, yet is packed with 31 grams of protein, which is more than half of the daily recommended allowance for adult females.
Here are ten of my favorite chicken recipes - so flavorful and succulent - you'll forget that they're good for you!
*Recipe from The Ultimate Mediterranean Diet Cookbook.
In my ancestral homeland of Calabria, Italy, potatoes, peppers, and tomatoes find their way into many recipes. Although they are New World ingredients not available in the region prior to the Columbus trip to America, they now take center stage in most savory dishes, and their addition to a recipe is said to make it Calabrian. Eggs are often served with the trio of vegetables in vegetarian dishes. This piquant stew generally features veal, but I have substituted chicken. Lamb, goat, and beef could also be used. Mediterranean-Style Cornbread or polenta are great accompaniments to this stew.
4 tablespoons (60 ml) extra-virgin olive oil, divided
1 pound (455 g) boneless chicken breast, cut into 2-inch (5 cm) cubes
1 large onion, roughly chopped
1 large red bell pepper, trimmed, seeded, and cut into 1-inch (2.5 cm) pieces
1 large green bell pepper, seeded, and cut into 1-inch (2.5 cm) pieces
2 cloves garlic, minced
2 cups (452 g) diced tomatoes
2 tablespoons (8 g) finely chopped fresh flat-leaf parsley
2 tablespoons (5 g) finely chopped fresh basil
½ teaspoon unrefined sea salt or salt
¼ teaspoon freshly ground black pepper
¼ teaspoon crushed red pepper, or to taste
2 Yukon gold potatoes, peeled, halved, and cut into ¼ inch rounds
Heat 3 tablespoons (45 ml) of olive oil in a large, heavy-bottomed saucepan over medium heat. Add the chicken and brown on all sides. Remove from the skillet and set on a plate. Add the remaining tablespoon (15 ml) of olive oil, onion, and peppers and sauté, stirring occasionally, until light golden, 3 to 4 minutes. Add garlic and stir. Add the chicken back to the saucepan along with tomatoes, parsley, basil, salt, pepper, and crushed red pepper.
Stir, increase heat to high, and bring to a boil. Reduce heat to medium-low, stir, and cover. Simmer for 20 minutes. Remove the lid, stir, add potatoes, and continue cooking until the meat is cooked through and vegetables are tender, 45 minutes to 1 hour.
Yield: 4 servings (about 6 cups)
Mediterranean Tradition
Stews are a great make-ahead dish, because the meat continues to absorb the liquid in the recipe as it sits, intensifying the flavor. If you would like to make this a day ahead, just bring the hot stew to room temperature before storing it in an airtight container in the refrigerator. Reheat in a saucepan over moderate heat before serving.
*From The Ultimate Mediterranean Diet Cookbook
This succulent chicken dish hails from Israel and is accompanied by fragrant basmati rice, which although never grown locally, has been a staple in the Palestinian community for centuries.
For the chicken:
1 whole roasting chicken (31/2 pound or 1590 g), rinsed, giblets removed, and dried
2 tablespoons (30 ml) extra-virgin olive oil
2 cloves garlic
1 orange, zested and halved
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
For the rice:
3 tablespoons (45 ml) extra-virgin olive oil, divided
1 cup (185 g) basmati rice, soaked in water for 20 minutes and drained
13/4 cups (425 ml) boiling water
1 teaspoon allspice
1 teaspoon pure cinnamon
1 teaspoon ground ginger
5 cardamom pods
½ teaspoon unrefined sea salt or salt
1/4 cup (35 g) pine nuts
1/2 cup (70 g) golden raisins, soaked in hot water for 20 minutes and drained
Preheat the oven to 425°F (220°C). Place the chicken in a roasting pan greased with olive oil, turning the chicken to coat in oil. Put the garlic cloves and half of the orange in the cavity of the chicken and squeeze the juice from the remaining half over the top and around the base of the pan. Season the chicken with salt and pepper.
Cover with aluminum foil and roast for about 1 hour and 30 minutes (basting every 20 minutes or so), or until juices run clear from the thigh of the chicken when pierced, or chicken reaches an internal temperature of 165°F (74°C). (If blood comes out of the thigh from the piercing, the chicken is not yet cooked.)
After the chicken has been roasting for an hour, remove the aluminum foil from the pan and begin preparing the rice. Heat 2 tablespoons (30 ml) olive oil in a saucepan with a tight fitting lid over medium heat. Add the rice, boiling water, allspice, cinnamon, ginger, cardamom pods, and salt. Stir to combine and increase heat to high. Bring to a boil, reduce heat to low, and place a paper towel between the pot and the cover to absorb steam as rice cooks.
Cook until all of the liquid is absorbed, 10 to 15 minutes. Remove from heat and allow to sit, covered, for 10 minutes. Remove lid and paper towel and fluff rice with a fork. Taste and adjust seasonings if necessary.
Heat the remaining 1 tablespoon olive oil in a small skillet over medium heat, and add the pine nuts and raisins. Toast until they start to turn golden and the nuts begin to release their aroma, 3 to 5 minutes. Scatter over rice.
When the chicken is finished roasting, remove from the oven and cover with aluminum foil. Allow to rest for 10 minutes, carve, drizzle with pan juices, and serve hot with rice. Sprinkle orange zest over the top.
Yield: 4 servings
Chicken Skillet–Style Shwarma with Tahini Sauce/Shwarma Dajaj bil Tahina
*From The Ultimate Mediterranean Diet Cookbook.
This is my go-to recipe when I’m short on time and have leftover roasted chicken from making Jerusalem-Style Chicken on hand. Shwarma is the rotisserie cooked meat that is shaved and piled high in sandwiches all over Greece, North Africa, and the Middle East. Traditionally, the meat is threaded with layers of fat, topped with tomatoes and peppers, and left to cook slowly for hours. This housewife version is easier and healthier.
2 tablespoons (30 ml) extra-virgin olive oil
1 yellow onion, finely diced
2 red or green bell peppers, trimmed, seeded, and cut into 1-inch (2.5 cm) pieces
2 cups shredded cooked chicken meat
1 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon unrefined sea salt or salt
¼ teaspoon freshly ground black pepper
2 cups (452 g) diced tomatoes
4 pieces Whole-Wheat Pita Bread, halved, to serve
Tahini Sauce, for serving
Italian Pickled Vegetables, to serve
Heat the olive oil in a large skillet over medium heat. Add the onion and peppers and sauté, until lightly golden, about 3 minutes. Add the chicken meat, coriander, cumin, salt, and pepper, and stir. Add the tomatoes and mix well to incorporate. Cover, and cook until peppers are tender, about 5 minutes.
When the chicken mixture is finished cooking, heat the bread. Scoop equal amounts of chicken mixture into the pockets of pita halves. Drizzle Tahini Sauce over the top. Serve warm, with pickled vegetables on the side.
Yield: 4 servings
Mediterranean Tradition
Stretching leftover meat with vegetables, herbs, and spices is a great way to pack more nutrients and less fat into your diet.
Greek Chicken Souvlaki /Souvlaki*From The Mediterranean Diabetes Cookbook
Souvlakia is the Greek word for kabobs. These can be made with chicken, veal, or beef, if desired. Keep in mind that they need to be marinated a minimum of 30 minutes or maximum of overnight. You will need skewers to make the kabobs. If using wooden skewers, soak them in water for 30 minutes while the meat is marinating to prevent them from burning. Serve with Whole Wheat Pita Bread and Cucumber, Yogurt, and Dill Salad.
Serves 4
Serving Size: 1 skewer
Ingredients:
½ cup fresh lemon juice
6 cloves garlic, minced
1 teaspoon salt
Freshly ground pepper
2 tablespoons extra virgin olive oil
4 tablespoons fresh parsley
1 pound chicken breast cubes
Preparation:
1. Combine lemon juice, garlic, salt, pepper, olive oil, and parsley in a large shallow dish.
2. Stir to combine and add chicken. Turn to coat and cover. Allow to marinate for a minimum of 30 minutes or overnight.
3. When chicken has finished marinating, scrape off excess marinade and skewer meat loosely onto metal skewers- ¼ pound of meat per skewer.
4. Heat grill pan, or grill over medium high heat. Place skewers onto grill and allow to cook, 2 to 3 minutes, until bottoms are seared.
5. Using potholders or oven mitts rotate skewers. Continue grilling and rotating every 3 minutes, until desired level of doneness is reached. If using a grill pan, 20 minutes should produce well done meat.
6. When done, remove from heat and wrap in tin foil. Allow to stand 5 minutes before eating.
Healthy Living Tradition:
Citrus juice, olive oil, garlic, and fresh herbs make fantastic Mediterranean marinades that can be used for all kinds of meats, poultry, seafood, and vegetables. Try this easy and nutritious version instead of store bought varieties which are full of additives.
6 Servings
*From: Nile Style: Egyptian Cuisine and Culture
Circassian chicken is one of the great dishes that Egypt inherited from Turkey. It had a reputation for being a sophisticated and elegant entertaining dish. Many of the Egyptians who learned how to make it were originally of Turkish ancestry and came to Egypt during Ottoman rule. Inviting someone to their home to eat Circassian Chicken let their guests know that they were of aristocratic origins.
Traditionally Circassian Chicken is made with a whole chicken and the broth it produces. In this version, I’ve used boneless chicken breasts and ready made chicken stock to cut down on the preparation time. If you have the time, see the variation below for the traditional method. This dish can be served at room temperature or cold. I like to make sandwiches out of the leftovers. They make a wonderful alternative to ordinary chicken salad sandwiches.
Ingredients:
3 chicken breasts, sliced in half lengthwise
5 cups chicken stock, divided
Salt
Freshly ground black pepper
1 carrot, peeled and sliced in half
3 slices stale bread, cut into chunks
1 ½ cups ground walnuts
1 clove garlic
½ cup whole milk
Topping:
1 tablespoon olive oil
1 teaspoon paprika
3 walnut halves, for decoration
Preparation:
Place chicken breasts, 4 cups of stock, salt, pepper, and carrot in a large saucepan. Bring to boil over medium high heat, uncovered. Skim the scum off the top of the liquid as it forms. Reduce heat to medium low, and simmer, uncovered, for 45 minutes or until chicken is cooked through.
Puree 1 cup of remaining stock, bread, walnuts, garlic, and milk in the blender to form a smooth paste. Taste and adjust salt and pepper to taste. When chicken is finished cooking, drain and let cool slightly. When it is cool enough to handle, shred it into bite size pieces with your fingers. Place it on a serving platter and top with bread and walnut paste. Pour olive oil in a small bowl and whisk in paprika. Drizzle on top of the chicken and top with walnut halves.
Marinated Chicken Kabobs
Herb Marinated Chicken Breasts
Spiced Chicken Noodle Soup
Caprese-Style Chicken Breasts
Moroccan Chicken with Peppers and Onions
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