Looking for a quick, healthy, and flavor-packed meal? This One-Pan Mediterranean Chicken is the perfect dish! Ready in just 20 minutes, it’s a lifesaver for busy weeknights. Plus, it’s loaded with protein, healthy fats, and antioxidants, making it as nutritious as it is delicious.
The Secret Ingredient: Anchovies
If you’re hesitant about anchovies—hear me out! They don’t make the dish taste fishy. Instead, they add a subtle umami depth, enhancing the overall flavor of the chicken. Umami, often described as the savory or meaty taste, is one of the five basic tastes (alongside sweet, sour, bitter, and salty). Trust me, you won’t even notice the anchovies—but you will notice how much richer the dish tastes!
Why This Dish is Good for You
✅ Lean Protein: Chicken breasts support muscle growth and repair.
✅ Heart-Healthy Fats: Extra virgin olive oil is packed with monounsaturated fats, which help reduce the risk of heart disease. (P.S. Avoid cheap supermarket versions—watch my video on how to pick real olive oil!)
✅ Immunity Boosting Ingredients:
- Garlic & chili fight inflammation and strengthen your immune system.
- Cherry tomatoes are loaded with vitamins and antioxidants.
- Olives provide healthy fats and a dose of vitamin E.
Let’s Get Cooking!
Ingredients
- 3 large chicken breasts
- ¼ cup fresh oregano, roughly chopped
- 1 tbsp all-purpose (plain) flour
- ¼ cup extra virgin olive oil
- 3 cloves garlic
- 1 fresh mild red chili
- 3-4 anchovies
- ¾ cup dry white wine
- 16 pitted black Kalamata olives
- 16 cherry tomatoes
- Salt & pepper to taste
- 1 handful of flat-leaf parsley, finely chopped
Instructions
🔹 Step 1: Prepare the Chicken
- Cut chicken into bite-sized pieces.
- Season with salt, pepper, and dried oregano.
- Coat lightly in flour and set aside, ensuring the pieces aren’t touching.
🔹 Step 2: Prep the Veggies
- Slice the cherry tomatoes and olives in half.
- Peel the garlic cloves and finely slice two of them.
🔹 Step 3: Make the Garlic-Parsley Mixture
- Finely chop the parsley and grate the remaining garlic clove into it. Mix well and set aside.
🔹 Step 4: Sear the Chicken
- Heat olive oil in a frying pan over medium heat.
- Once hot, add the chicken pieces (work in batches if needed).
- Sear until golden brown on all sides—almost fully cooked, but not quite.
🔹 Step 5: Build the Flavor
- Push the chicken to one side of the pan.
- Add chili, sliced garlic, and anchovies. Let them sweat for 30 seconds, breaking up the anchovies with a wooden spoon.
- Pour in white wine to deglaze the pan, stirring to release all the delicious bits.
- Add the olives and cherry tomatoes. Simmer for 2-3 minutes, gently mixing.
🔹 Step 6: Final Touches & Resting
- Stir in the parsley-garlic mixture for a burst of fresh flavor.
- Remove from heat and let the chicken rest in the pan for 2-3 minutes before serving.
Enjoy Your Mediterranean Feast!
This dish is simple, flavorful, and incredibly nourishing—a true Mediterranean classic! Serve it as-is or pair it with a side of quinoa, roasted vegetables, or a fresh salad.
Let me know if you try it! 👇 What’s your favorite one-pan meal?