The Mediterranean Diet has become a popular choice for those looking to adopt a heart-healthy way of eating. It’s a diet not based on gimmicks or tricks. Instead, the Mediterranean Diet is a simple way of eating that emphasizes plentiful fruits and vegetables, heart-healthy fats (such as olive oil), whole grains, and lean sources of protein.
Enjoy the bright flavors of the Mediterranean in no time with this healthy one-pan meal. The sweetness of roasted grape tomatoes melds with briny olives, tender artichokes and freshly squeezed lemon juice to create a bed for chicken thighs that is bursting with flavor.
Canned artichokes may be substituted for frozen. Make sure to choose artichokes that are canned in water rather than oil. and keep an eye on the sodium level. Canned artichokes tend to contain more salt than frozen.
|9 oz package frozen artichoke hearts, defrosted and well drained|
|2 cups grape or cherry tomatoes, rinsed and patted dry|
|15 pitted kalamata olives, roughly chopped|
|½ small red onion, thinly sliced|
|4 cloves garlic, minced|
|1 teaspoon olive oil|
|1 teaspoon minced fresh thyme, plus extra sprigs for scattering on top or, ½ teaspoon dried|
|Pinch of crushed red pepper, optional|
|6 boneless, skinless chicken thighs, trimmed of all visible fat (about 1 ½ lbs)|
|1 lemon, halved|
- Preheat oven to 450°. Lightly coat a large sheet tray or 13 × 9 × 2 dish with cooking spray or olive oil.
- Quarter artichoke hearts if whole and add to baking dish along with tomatoes, olives, onion and garlic.
- Drizzle mixture with olive oil and sprinkle with minced thyme and crushed red pepper if using. Mix well and nestle chicken thighs into the mixture. Evenly squeeze the juice of ½ the lemon over top. Bake for 25-35 minutes or until tomatoes just begin to burst and chicken is cooked through. Slice reserved lemon half and serve with chicken.
|Calories||203||Total Fat||8 g|
|Saturated Fat||1 g||Monounsaturated Fat||1 g|
|Polyunsaturated Fat||0 g||Trans Fat||0 g|
|Cholesterol||95 mg||Sodium||242 mg|
|Potassium||100 mg||Total Carbohydrate||10 g|
|Dietary Fiber||4 g||Sugars||3 g|