In both 2018 and 2019, U.S. News & World Report ranked the Mediterranean diet as the healthiest diet worldwide. The Mediterranean diet emphasizes eating real, wholesome foods high in healthy fats, and it is linked to decreased risk for developing cardiovascular issues, Alzheimer’s disease and cancer, among other benefits. This tasty dish for chicken with lemon and olives features the primary source of fat in the Mediterranean diet: olives and olive oil. Olives and olive oil are high in heart-healthy monounsaturated fats. They also contain natural antioxidants called polyphenols, which have been shown to lower levels of inflammation in the body.
Meyer lemons are less tart and have a sweeter, more lemony taste than conventional lemons. They’re also bursting with Vitamin C, antioxidants and fiber. If you cannot find Meyer lemons in stores, substitute organic lemons with thinner peels.
PREP TIME | 60 minutes
SERVINGS | 4
Macros per serving:
- Protein: 16 grams
- Fat: 32 grams
- Carbs: 3 grams
- 1 3-pound chicken, quartered
- ¼ cup extra virgin olive oil
- ¼ cup dry white wine
- 2 Meyer lemons, quartered
- 20 Kalamata olives
- 2 tablespoons of chopped fresh mint
- 1 tablespoon of chopped fresh thyme
- 1 tablespoon of chopped fresh sage
- Salt and pepper
- Preheat the oven to 400 degrees Fahrenheit.
- Place the chicken in a large baking dish and pour in the olive oil and wine.
- Nestle the lemons around the chicken.
- Sprinkle the olives, mint, thyme and sage over the chicken and lemons.
- Season with salt and pepper to taste. Keep in mind that the olives will add some salt to the dish.
- Cover the dish and transfer it to the preheated oven.
- Roast the chicken for 30 minutes, then lower the temperature to 350 degrees Fahrenheit and continue roasting until the chicken is golden-brown and cooked through (approximately 20 minutes more).
- Remove the dish from the oven and transfer the chicken to a serving platter.
- Spoon the lemons and olives around the chicken and pour the sauce from the baking dish into a gravy boat.
- Serve hot or at room temperature, with the gravy boat of sauce placed on the table to add flavor as desired.
Like what you taste? You can find this and other delicious recipes in Lung Health Institute’s Anti-Inflammatory Initiative™ (AI²™). AI² has 3 levels of wellness plans designed specifically to treat patients with chronic lung conditions. If you are interested in learning more about each plan, contact one of our patient coordinators today.