This Heart Healthy Mediterranean chicken and tomatoes recipe is one of the easiest and best healthy chicken dinner recipes you can make, especially if you are looking for a beginner-friendly Mediterranean diet or a diabetic friendly meal. A plump, low sodium chicken breast gets its explosive flavors from a bright marinade of garlic, tomatoes, white wine and lemon juice.
Whether you are a novice in the kitchen or just need a fast weeknight option, this heart healthy dinner recipe makes a quick one-pan meal in just 45 minutes. The rich combination of ingredients keeps the chicken tender and satisfying without relying on heavy sauces.
Enjoy even more low sodium chicken recipes HERE!
This vibrant Mediterranean chicken dish is packed with lean protein and relies on wholesome ingredients rather than heavy additives. By utilizing a bright lemon and garlic marinade alongside heart-healthy olive oil, it delivers incredible flavor while supporting a balanced lifestyle.
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Chicken is an excellent lean protein choice and can typically be enjoyed 2 to 3 times a week as part of a balanced Mediterranean lifestyle.
Yes! The bright, acidic tang of lemon juice perfectly balances the rich, briny flavor of Kalamata olives, creating a classic Mediterranean flavor profile.
When prepared with heart-healthy olive oil and fresh ingredients instead of being deep-fried, lemon chicken is a fantastic, nutritious option that fits well into a low-sodium diet.
If you loved the quick, one-pan convenience of our Mediterranean lemon chicken with tomatoes and olives, these easy chicken dinners are perfect for your next heart-healthy weeknight meal.
Expand your menu beyond this lemon chicken with these vibrant, olive-oil-rich dishes that bring classic Mediterranean flavors to your heart-healthy diet.
Recipe yields 4 servings
In a small bowl, combine 1 tablespoon of the oil, the lemon juice, garlic, thyme, basil and pepper to taste. Place the chicken in a large resealable plastic bag and add the marinade. Seal bag, pressing out any air. Chill for 30 minutes or up to 2 hours.
Remove chicken from marinade and pat dry with paper towels (discard marinade). With a meat tenderizer, pound chicken between 2 pieces of plastic wrap until about 1/4 inch thick.
Season the pounded chicken with the salt and black pepper to taste. Dredge the chicken lightly in the flour, shaking off the excess.
In a heavy skillet, heat the remaining 2 tablespoons oil over high heat. Sear the chicken for 1 1/2 minutes, or until the bottom is browned in spots. Turn over and brown other side, about 1 1/2 minutes, or until no longer pink and the juices run clear. Remove the chicken from the skillet.
Reduce heat to medium high. Add the wine to the skillet and stir to deglaze. Add the cherry tomatoes and cook, stirring, until they shrivel and burst. Add the olives and black pepper to taste and continue to cook, tossing the tomatoes in the pan and stirring often, for 5 minutes, or until the olives are warmed through. Serve the chicken topped with the tomato mixture and garnished with fresh basil.
If you prefer a baked Mediterranean chicken recipe, you can easily adapt this for the oven. After marinating, place the chicken breasts in a lightly oiled baking dish. Top them with the tomatoes, olives, and a splash of white wine, then bake at 375°F (190°C) for 25 to 30 minutes, or until the chicken reaches an internal temperature of 165°F and the tomatoes have burst.
Store leftover chicken and the tomato-olive mixture in an airtight container in the refrigerator for up to 3 days. To keep the lean chicken breast from drying out, gently reheat it on the stovetop over low heat with a splash of water or chicken broth, covered, until warmed through.
Pair this saucy chicken with a bed of whole grain farro, quinoa, or brown rice to soak up the delicious pan juices. A crisp green salad with a light vinaigrette also works perfectly to balance out this easy weeknight meal.
You can easily substitute dried oregano or an Italian seasoning blend to maintain the Mediterranean vibe.
Try using green olives or capers for a different briny punch if you don't have Kalamata on hand.
Use a gluten-free all-purpose flour blend to keep the dish entirely gluten-free.
When you’re looking for weeknight dinner recipes or one pot Mediterranean meals, we have palate-pleasing dishes that are easy to get on the table. In addition to heart healthy dinner recipes, we also have meal ideas for breakfast, lunch, snacks and more.