Description
Mediterranean Grilled Chicken Skillet
Ingredients
3 chicken breasts (boneless, skinless)
1 cup cooked brown rice
1 cup canned chickpeas (drained and rinsed)
1 cup cherry tomatoes
2 cups fresh spinach
1/4 cup crumbled feta cheese
2 tbsp olive oil
2 garlic cloves (minced)
1 tbsp lemon juice
1 tsp dried oregano
1 tsp smoked paprika
Salt & pepper to taste
Fresh rosemary and thyme for garnish (optional)
Directions
Marinate the Chicken: In a bowl, combine olive oil, garlic, lemon juice, oregano, paprika, salt, and pepper. Coat the chicken breasts in the mixture and let marinate for 15 minutes.
Grill the Chicken: Heat a grill pan over medium heat. Cook the chicken for 4-5 minutes on each side until grill marks appear and the chicken is fully cooked (165°F/74°C internal temp). Remove and set aside.
Sauté the Veggies: In the same pan, toss in cherry tomatoes and chickpeas. Sauté for 3 minutes until the tomatoes start to blister. Add spinach and cook for 1 minute until wilted.
Assemble: Add cooked rice to the pan, stir gently, and place the grilled chicken on top. Sprinkle with crumbled feta cheese and garnish with rosemary or thyme if desired.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4
Calories: 320 kcal per serving
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Step-by-Step Guide
Follow these detailed instructions for a foolproof meal. First, ensure your chicken breasts are of even thickness by gently pounding them. This guarantees uniform cooking. While the chicken marinates, prep all other ingredients—this “mise en place” is key for a smooth process. When grilling, resist the urge to move the chicken constantly; letting it sear undisturbed creates perfect grill marks. For the veggies, add the spinach last, as it wilts in seconds. Finally, let the grilled chicken rest for 5 minutes before slicing to keep it juicy.
Serving Suggestions
This versatile skillet is a complete meal but can be elevated with simple sides. Serve with warm pita bread or a dollop of tzatziki sauce for dipping. A crisp side salad of cucumber, red onion, and kalamata olives dressed in lemon vinaigrette complements the warm flavors beautifully. For a low-carb option, substitute the brown rice with cauliflower rice. It also makes excellent leftovers for lunch—pack it cold in a container for a flavorful salad.
How-to Summary
In summary, create a marinade with olive oil, garlic, lemon, and spices. Marinate chicken for 15 minutes. Grill chicken until cooked through. In the same pan, sauté cherry tomatoes and chickpeas, then wilt spinach. Add cooked rice to the pan, top with sliced chicken, and finish with feta cheese and fresh herbs.
Frequently Asked Questions
Can I use chicken thighs instead of breasts? Absolutely. Boneless, skinless thighs work well but may require an extra 2-3 minutes of cooking time. Their richer flavor pairs wonderfully with the Mediterranean spices.
How can I make this dish ahead of time? You can marinate the chicken overnight for deeper flavor. Cook the rice and prep the vegetables a day in advance. Assemble and reheat in the skillet just before serving.
What’s a good dairy-free substitute for feta? For a similar salty, tangy bite, try crumbled dairy-free tofu “feta” or a sprinkle of nutritional yeast with a pinch of sea salt.
My chicken is cooking too quickly on the outside. Your heat is likely too high. Reduce to medium-low to allow the inside to cook through without burning the exterior.
Can I cook this entirely in the oven? Yes. Bake marinated chicken at 400°F (200°C) for 20-25 minutes. In a separate oven-safe skillet, roast the tomatoes and chickpeas for 15 minutes, then add spinach and rice to warm through.
Common Mistakes to Avoid
Avoid these pitfalls: Do not skip marinating time—it’s essential for flavor and tenderness. Do not overcrowd the grill pan, as this steams the chicken instead of searing it. Do not overcook the spinach; it should be just wilted. Ensure your chickpeas are thoroughly drained and rinsed to avoid a starchy, muddy texture in the dish. Finally, do not add the feta cheese while the skillet is on high heat, or it will melt completely instead of providing creamy bursts of flavor.
Conclusion
This Mediterranean Grilled Chicken Skillet is more than just a quick dinner—it’s a vibrant, nutrient-packed experience that brings the flavors of the sun-drenched coast to your table in under 35 minutes. By balancing lean protein, wholesome grains, and fresh vegetables with bold herbs and spices, it exemplifies healthy eating without compromise. Master the simple steps, heed the advice on common mistakes, and don’t be afraid to personalize it with your favorite additions. It’s a reliable, delicious blueprint for a satisfying meal any night of the week.