Name: Healthy Mediterranean Chicken | MIND Diet Dinner Skillet
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Ingredients: 1 1/2 lb boneless skinless chicken breasts, cut into strips; 2 tbsp extra-virgin olive oil, divided; 1 lemon, zested and juiced; 3 garlic cloves, minced; 1 tsp dried oregano; 1/2 tsp smoked paprika (optional); 1 red onion, thinly sliced; 1 red bell pepper, sliced; 1 yellow bell pepper, sliced; 1 small zucchini, halved and sliced; 1 cup cherry tomatoes, halved; 1/2 cup canned chickpeas, rinsed and drained; 1/4 cup pitted Kalamata olives, halved; 1/4 tsp kosher salt, or to taste; 1/4 tsp black pepper, or to taste; 2 tbsp chopped fresh parsley

Description

A bright, one-pan chicken skillet loaded with peppers, zucchini, tomatoes, olives, and chickpeas, finished with lemon and herbs. Brain-healthy, meal-prep friendly, and ready in under 40 minutes.

Ingredients

Scale

1 1/2 lb boneless skinless chicken breasts, cut into strips

2 tbsp extra-virgin olive oil, divided

1 lemon, zested and juiced

3 garlic cloves, minced

1 tsp dried oregano

1/2 tsp smoked paprika (optional)

1 red onion, thinly sliced

1 red bell pepper, sliced

1 yellow bell pepper, sliced

1 small zucchini, halved and sliced

1 cup cherry tomatoes, halved

1/2 cup canned chickpeas, rinsed and drained

1/4 cup pitted Kalamata olives, halved

1/4 tsp kosher salt, or to taste

1/4 tsp black pepper, or to taste

2 tbsp chopped fresh parsley

Instructions

1. Marinate chicken with 1 tbsp olive oil, lemon juice, half the zest, garlic, oregano, paprika, salt, and pepper for 10–15 minutes.

2. Heat a large skillet over medium-high; add remaining 1 tbsp olive oil and sear chicken 5–6 minutes, turning once, until just cooked. Transfer to a plate.

3. In the same skillet add onion and remaining garlic; cook 1–2 minutes until fragrant.

4. Add bell peppers and zucchini; sauté 4–5 minutes until crisp-tender.

5. Stir in cherry tomatoes and chickpeas; cook 2 minutes until tomatoes begin to soften.

6. Return chicken to skillet with olives and remaining lemon zest; toss over medium heat 1–2 minutes to combine and warm through.

7. Adjust salt and pepper; finish with parsley and an extra squeeze of lemon.

8. Serve with quinoa, brown rice, or whole-grain pita; cool leftovers and refrigerate up to 4 days.

Prep Time: 15 mins
Cook Time: 20 mins

Nutrition

Calories: 360 kcal
Sodium: 540 mg
Fat: 14 g
Carbohydrates: 29 g
Protein: 34 g