Aegean Chicken is a delightful Mediterranean dish known for its rich flavors and vibrant ingredients. It’s a classic Greek recipe that has been enjoyed for generations. Here’s a detailed breakdown of its components, preparation steps, and approximate preparation time:
Components:
- Chicken: Typically, boneless, skinless chicken breasts or thighs are used for this dish.
- Olive Oil: Olive oil is a staple in Mediterranean cuisine and provides the base for cooking the chicken and creating the sauce.
- Garlic: Fresh garlic cloves, minced or sliced, add a robust flavor.
- Tomatoes: Ripe tomatoes, either chopped or in the form of tomato paste, contribute to the sauce’s thickness and flavor.
- Onions: Sliced or diced onions provide a sweet and savory element to the dish.
- Spices: Common spices include oregano, thyme, paprika, and black pepper.
- Olives: Kalamata or green olives are often used to add a briny taste.
- Feta Cheese: Crumbled feta cheese is sprinkled on top for a creamy finish.
- Lemon Juice: Freshly squeezed lemon juice adds a zesty touch.
- Fresh Herbs: Fresh parsley or basil is used for garnish.
Preparation Steps:
- Marinate the Chicken: Season chicken pieces with salt, pepper, and some of the olive oil. Let it marinate for at least 30 minutes to infuse the flavors.
- Sauté the Chicken: In a large skillet, heat olive oil and sauté the chicken until it’s golden brown on both sides. Remove the chicken from the pan and set it aside.
- Sauté Onions and Garlic: In the same skillet, add more olive oil if needed and sauté the onions and garlic until they become soft and translucent.
- Add Tomatoes and Spices: Stir in the tomatoes, tomato paste (if using), and your choice of spices. Cook until the tomatoes break down and the mixture thickens.
- Return Chicken to Pan: Put the chicken back into the skillet and simmer in the tomato sauce until it’s cooked through.
- Add Olives and Lemon Juice: Add olives and a splash of lemon juice to brighten the flavors. Cook for a few more minutes.
- Serve: Plate the Aegean Chicken, sprinkle crumbled feta cheese on top, and garnish with fresh herbs.
Preparation Time:
The approximate time needed to prepare Aegean Chicken is around 45-60 minutes, including marination time. This can vary depending on your cooking experience and the specific recipe you follow.
Enjoy your Aegean Chicken, and may it bring the rich Mediterranean flavors to your table!
Certainly, here are the nutrition facts and some health information for Aegean Chicken:
Nutrition Facts (Approximate values per serving):
- Calories: 350-400 calories
- Protein: 25-30 grams
- Fat: 20-25 grams
- Carbohydrates: 15-20 grams
- Fiber: 3-5 grams
- Sugar: 5-8 grams
- Sodium: 500-700 milligrams
Health Information:
- Protein Source: Aegean Chicken is a good source of lean protein from the chicken, which is essential for muscle maintenance and repair.
- Healthy Fats: Olive oil used in the recipe provides heart-healthy monounsaturated fats.
- Low Carbohydrates: The dish is relatively low in carbohydrates, making it suitable for those watching their carb intake.
- Fiber: The inclusion of vegetables like tomatoes and olives adds fiber, aiding in digestion.
- Vitamins and Minerals: The dish is rich in vitamins like vitamin C from the tomatoes and lemon juice and various minerals.
- Antioxidants: The tomatoes, olives, and herbs contribute antioxidants that help combat oxidative stress.
- Moderate Sodium: The sodium content can vary depending on the amount of salt used, so it’s essential to control salt for those with dietary restrictions.
As with any recipe, the nutritional content can vary depending on the specific ingredients and portion sizes used. It’s generally a healthy and balanced dish, but individuals with specific dietary concerns should consult a nutritionist or healthcare professional for personalized advice.
