Mediterranean Diet Cajun Chicken

Elevate your weeknight dinners with this irresistible Mediterranean Diet Cajun Chicken recipe—a flavorful fusion of bold Cajun spices and wholesome Mediterranean ingredients. Tender, marinated chicken breasts are seared to perfection and paired with a vibrant medley of sautéed red bell peppers, zucchini, and juicy cherry tomatoes. Infused with aromatic dried oregano, thyme, and a zesty hint of lemon, this dish strikes the perfect balance between hearty and healthy. Ready in just 40 minutes, it’s a gluten-free, nutrient-packed meal that’s as easy to prepare as it is satisfying. Garnished with fresh parsley, this vibrant one-skillet recipe is a deliciously wholesome option for anyone looking to enjoy a protein-rich dish inspired by the best of both worlds.

Nutriscore Rating: 64/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces boneless, skinless chicken breasts
• 3 tablespoons extra virgin olive oil
• 2 tablespoons lemon juice
• 3 cloves garlic cloves
• 2 tablespoons Cajun seasoning
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 whole red bell pepper
• 1 whole zucchini
• 1 cup cherry tomatoes
• 1 teaspoon sea salt
• 0.5 teaspoon ground black pepper
• 2 tablespoons fresh parsley

Directions

Step 1

Begin by washing and patting dry the chicken breasts. Set aside.

Step 2

In a small bowl, combine 2 tablespoons of olive oil, lemon juice, minced garlic, Cajun seasoning, dried oregano, and dried thyme. Mix well to create a marinade.

Step 3

Place the chicken breasts in a shallow dish. Pour the marinade over the chicken, ensuring it is evenly coated. Cover and refrigerate for at least 30 minutes or up to 2 hours for enhanced flavor.

Step 4

While the chicken is marinating, prepare the vegetables. Dice the red bell pepper and zucchini, and halve the cherry tomatoes.

Step 5

Heat the remaining tablespoon of olive oil in a large skillet over medium-high heat.

Step 6

Remove the chicken from the marinade and season lightly with sea salt and ground black pepper.

Step 7

Add the chicken to the hot skillet and cook for about 5-6 minutes on each side until golden brown and fully cooked (internal temperature should reach 165°F or 74°C).

Step 8

Remove the chicken from the skillet and set aside.

Step 9

In the same skillet, add the diced red bell pepper, zucchini, and cherry tomatoes. Sauté for 5-7 minutes until the vegetables are tender but still crisp.

Step 10

Return the cooked chicken to the skillet to combine with the sautéed vegetables. Cook for another 2 minutes to absorb flavors.

Step 11

Garnish the dish with freshly chopped parsley and serve immediately.

Nutrition Facts

Serving size	1275.2 grams (1275.2g)

Amount per serving	% Daily Value*
Calories	1703

Total Fat 68.60g	88%
Saturated Fat 13.30g	67%
Polyunsaturated Fat 0.20g
Cholesterol 592mg	197%
Sodium 8693mg	378%
Total Carbohydrate 41.20g	15%
Dietary Fiber 10.60g	38%
Total Sugars 22.50g
Protein 221.40g	443%

Vitamin D 7IU	35%
Calcium 182mg	14%
Iron 10mg	53%
Potassium 2974mg	63%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 37.0%

Protein: 53.1%

Carbs: 9.9%