Mediterranean Chicken Thighs
Juicy chicken thighs browned in a cast iron skillet with vegetables, and a wonderful lemon sauce is a simple one-pan dinner recipe. Classic Greek ingredients make this Mediterranean 30-minute meal healthy, yummy, & delicious. Great for a busy weeknight - plus freezes well for leftovers & meal-planning. Bonus: gluten-free, paleo, keto or low-carb, high-protein, & Whole30 approved.
Equipment
- cast iron pan
Ingredients
- 2 TB olive oil
- 1 Pound boneless skinless chicken thighs
- ½ teaspoon dried dill weed
- ½ teaspoon dried parsley flakes
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 3 TB lemon juice
- 2 cloves garlic minced
- 1 C Roma tomatoes diced
- ½ C marinated artichoke hearts
- ½ C large green olives cut in half
- ½ TB capers
- 1 TB artichoke heart marinade
Instructions
- Preheat cast iron with olive oil over medium heat for 2 minutes.
- Blot dry, using a paper towel, both sides of the chicken thighs. Season with dill, parsley, salt, & pepper.
- Turn the pan up to medium-high and add the chicken to the pan. DO NOT move them around, let them cook and brown. Cook for 5-7 minutes on the first side. You will know they are ready to flip as they will separate from the pan easily.Cook on the second side for an additional 5-7 minutes. The temperature should read about 160° on a meat thermometer. Remove the chicken from the pan onto a plate and set aside.
- Turn the pan down to medium-low and deglaze the pan with the lemon juice and garlic- using a wooden spoon scrape up the bits in the pan and mix together. Cook for one minute.
- Next, add the diced tomatoes, sliced olives, and artichoke hearts, and capers to the skillet and stir to combine. Add the chicken back in and continue to cook on medium-low until the tomatoes start to break down and all ingredients are hot. It should take about 5 minutes. At this time the chicken should now read at 165° and be fully cooked.
- Drizzle the artichoke heart marinade over the chicken and serve!
Notes
STORING & REHEATING:
- Store in the refrigerator for up to 3 days or in the freezer for up to 30 days.
- Reheat individual servings in the microwave for 1 minute or in a medium-hot skillet for 5 minutes.
- Use boneless skinless chicken breasts - best to pound thin & make sure it cooks to 165°F temperature.
- Use 14oz canned diced tomatoes (drained) instead of fresh tomatoes; great substitute for winter when tomatoes are not at their peak.
- Lower Sodium - use defrosted frozen artichoke hearts instead of marinated & use ⅛ teaspo0n of salt only.
Nutrition
Calories: 265kcalCarbohydrates: 6gProtein: 23gFat: 17gSaturated Fat: 3gPolyunsaturated Fat: 2gMonounsaturated Fat: 9gTrans Fat: 0.02gCholesterol: 108mgSodium: 636mgPotassium: 449mgFiber: 2gSugar: 2gVitamin A: 847IUVitamin C: 18mgCalcium: 37mgIron: 1mg
Tried this recipe?Let us know how it was!
