Mediterranean Chicken

• 分量: 4 servings
• 調理時間: 30 minutes
• 総時間: 55 minutes

材料

4 small (6-to-8-ounce) boneless skinless chicken breasts

1 1/2 tsp. kosher salt

3/4 tsp. black pepper

3 tbsp. olive oil

1 red bell pepper, chopped

1 red onion, cut into a large dice

4 garlic cloves, finely chopped

1/2 c. dry white wine

1 c. cherry tomatoes, halved

3/4 c. pitted green olives, halved

2 tsp. fresh oregano, chopped

1 zucchini, halved lengthwise and sliced into ½-inch half-moons

Zest and juice of 1 small lemon

1/4 c. fresh parsley, chopped

Rice, orzo, bread, or roasted potatoes, for serving

手順

Preheat the oven to 375°F.

Pat the chicken dry with paper towels and season with 1 teaspoon salt and ½ teaspoon black pepper. In a large oven-safe skillet or braiser, heat 2 tablespoons of the oil over medium-high heat. Add the chicken and cook on one side until well browned, 4 to 6 minutes. Transfer the chicken to a plate.

Reduce the heat to medium and add the remaining 1 tablespoon oil. Add the bell pepper, onion, garlic, and remaining ½ teaspoon salt and ¼ teaspoon pepper and cook, stirring frequently, until the vegetables are tender and lightly golden, 4 to 6 minutes. Add the wine and cook, scraping up any browned bits, until most of the liquid has evaporated, about 1 minute. Stir in the tomatoes, olives, oregano, zucchini, lemon zest, and lemon juice.

Nestle the chicken seared-side up in the vegetables. Transfer the skillet to the oven and bake, uncovered, until the internal temperature of the chicken registers 165°F on an instant-read thermometer, 20 to 25 minutes.

Sprinkle with parsley and serve with rice.

栄養

• カロリー: 610
• 脂肪総量: 21 g
• 飽和脂肪: 4 g
• トランス脂肪: 0 g
• コレステロール: 199 mg
• ナトリウム: 1193 mg
• 炭水化物総量: 28 g
• 食物繊維: 4 g
• 糖質総量: 6 g
• タンパク質: 65 g