When it comes to healthy eating, a few cuisines rival the Mediterranean diet. This celebrated culinary tradition from countries bordering the Mediterranean Sea is not just about eating,it’s about living well. From the vibrant coastlines of Greece to the olive groves of Italy, this diet has gained recognition worldwide for its incredible health benefits and mouthwatering flavours.
In this week’s column, we explore the Mediterranean diet, delving into its history, health benefits, and how you can incorporate it into your home with a delicious Mediterranean Lemon Herb Chicken recipe.
What is the Mediterranean Diet?
The Mediterranean diet isn’t a “diet” in the restrictive sense. Instead, it’s a lifestyle rooted in the food traditions of regions like Greece, Italy, and Spain. At its core, it emphasizes whole, fresh ingredients and simple preparation methods.
Key Features of the Mediterranean Diet:
Healthy Fats: Olive oil is the cornerstone, replacing saturated fats with monounsaturated fats that promote heart health.
Plant-Based Focus: Fresh vegetables, fruits, legumes, and whole grains dominate meals.
Moderate Protein: Lean proteins like fish, chicken, and eggs are preferred, with occasional servings of red meat.
Seasonal Eating: Meals are built around what’s fresh and locally available, ensuring vibrant flavors and maximum nutrients.
Herbs and Spices: Instead of relying on salt, Mediterranean dishes are seasoned with oregano, thyme, basil, and rosemary for flavor.
Health Benefits of the Mediterranean Diet
Heart Health: Numerous studies show that the Mediterranean diet reduces the risk of cardiovascular diseases by lowering LDL cholesterol and improving heart function.
Brain Function: The diet’s rich antioxidants and healthy fats have been linked to improved cognitive performance and reduced risks of Alzheimer’s and dementia.
Longevity: Research from Blue Zones regions with the world’s longest-living populations shows Mediterranean eating is key to longevity.
Reduced Inflammation: With its focus on whole foods and healthy fats, the diet minimizes inflammation, a root cause of many chronic diseases.
The Ingredients that Make It Special
Every Mediterranean dish celebrates simplicity and freshness. Here’s a closer look at the ingredients in today’s recipe and their incredible health benefits:
Olive Oil
Known as “liquid gold,” olive oil is packed with monounsaturated fats and antioxidants. It supports heart health, reduces inflammation, and even boosts skin health.
Garlic
Garlic doesn’t just add depth to flavors—it also boasts antibacterial and antiviral properties, helping to support a robust immune system.
Lemon
Lemon adds brightness to dishes while providing vitamin C and aiding digestion.
Fresh Vegetables
Cherry tomatoes, zucchini, and red onions are antioxidant powerhouses that fight free radicals and promote overall health.
Herbs and Spices
Oregano, thyme, and smoked paprika not only enhance the dish’s flavor but also provide anti-inflammatory and antimicrobial benefits.
The Art of Cooking Mediterranean Chicken
Mediterranean cooking is as much about technique as it is about ingredients. By focusing on marination and simple cooking methods, this recipe ensures that every bite is bursting with flavor.
Why Marinate?
Marination isn’t just about flavor—it also tenderizes the meat. A good marinade, like the lemon-herb mixture in this recipe, penetrates the chicken, making it juicy and flavorful.
Roasting for Flavor
Roasting locks in juices and caramelised vegetables, enhancing their natural sweetness. Using a combination of stovetop searing and oven roasting achieves the perfect balance of texture and flavor.
Ingredients
For the Chicken:
4 boneless, skinless chicken breasts
3 tablespoons extra virgin olive oil
Juice of 1 large lemon
Zest of 1 lemon
3 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika
Salt and black pepper, to taste
For the Vegetables:
1 cup cherry tomatoes, halved
1 medium zucchini, sliced into rounds
1 medium red onion, cut into wedges
1/2 cup Kalamata olives (optional)
2 tablespoons extra virgin olive oil
1 teaspoon balsamic vinegar (optional)
Fresh parsley for garnish
Instructions
Prepare the Marinade:
In a bowl, whisk together olive oil, lemon juice, lemon zest, garlic, oregano, thyme, smoked paprika, salt, and pepper.
Marinate the Chicken:
Place the chicken breasts in a resealable plastic bag or shallow dish. Pour the marinade over and refrigerate for at least 30 minutes, preferably 4-8 hours.
Prepare the Vegetables:
Preheat your oven to 400°F (200°C). Arrange the vegetables on a baking sheet, drizzle with olive oil and balsamic vinegar, and season with salt and pepper.
Sear the Chicken:
Heat a skillet over medium heat. Sear the chicken breasts for 2-3 minutes on each side until golden brown.
Roast:
Transfer the chicken to the baking sheet with vegetables. Roast in the oven for 20-25 minutes, or until the chicken reaches an internal temperature of 165°F (74°C).
Garnish and Serve:
Remove from the oven and scatter Kalamata olives over the dish. Garnish with parsley and serve with a side of couscous or whole-grain bread.
Pairing the Meal
To round out this dish, consider serving it with:
Boiled Plantains; with a fresh combination of parsley, tomatoes,
Vegetable-Filled Ofada Rice; ofada rice pairs beautifully with the roasted flavors.
Grilled Sweet Potatoes: A smoky side dish that complements the chicken.
For beverages, a glass of water infused with mint and lemon makes the perfect accompaniment.
