Sometimes when I taste a new recipe I stop midbite. Then say: Wow!

This is one of those recipes.

My plan was to make a quick Greek chicken salad. But then decided to go bigger. Rather than raw tomatoes, I turned on the oven and roasted them with olives and capers in an oven-proof skillet.

I set herb-rubbed chicken over the tomatoes. To reduce the cooking time, I pounded the chicken. And it worked, I had dinner on the table in about half an hour.

Just before serving, I piled all those cooked foods on to fresh lettuce and sliced cucumbers then sprinkled it all with feta cheese and a squirt of fresh lemon juice.

That’s when I swooned. I pronounced this as ideal cooking because it was easy, but looked like more, and it was full of flavors.

The next time I made was for company. They gave it thumbs up. One said it was light and refreshing. One of the men did a replay of my reaction. He stopped the conversation and said, “ This is really delicious! What is it?”

A roasted Greek salad.

He said: “I never would have put these ingredients together, but this is so good! I love the warm chicken and tomatoes with the fresh lettuce and cucumber. Cool! Usually a salad doesn’t fill me, but this one does. How did you make this?”

Well, I cranked the oven to 450° F. In a heavy pan, I added tomatoes, olives, capers and herbs. Baked. I pounded the chicken breast with a meat mallet into a ½-inch thickness. This drives the herbs in, tenderizes the meat and is the reason this dish is on the table in 30 minutes. Then I finished baking.

We’ve eaten this one-sheet dinner several times since.

It’s easy. I love cooking ingredients together in one pan for a simple dinner.

It’s flavorful. Tomatoes, olives, capers, feta cheese and herbs add deliciousness.

It’s healthy. Lean chicken is an excellent protein source. Cherry tomatoes are packed with potassium, vitamin C, and lycopene. Lycopene, a plant compound that helps protect cells, is better absorbed from cooked tomatoes. Oil helps with absorption and olive oil has an edge over other oils.

With one pan, clean-up isn’t bad either!

One-Sheet Roasted Greek Salad

Loaded with flavor, this easy to make 30-minute one-pan meal, means quick KP too.

2 boneless, skinless chicken breasts

2 teaspoons olive oil, divided

1 teaspoon dried oregano, divided

1 teaspoon dried basil, divided

2 cups grape tomatoes

1/4 cup Kalamata olives, pitted, sliced or cut in half

2 tablespoons capers, drained

2 tablespoons vinegar, red or white

1/4 teaspoon salt

1/4 teaspoon pepper

2 cups Romaine lettuce, chopped

1/2 cucumber, sliced

3 tablespoons Feta cheese, crumbled

Heat oven to 450° F.

In a zip-top bag, combine chicken, 1 teaspoon olive oil, 1/2 teaspoon dried basil, 1/2 teaspoon dried oregano. Seal bag. Massage it to coat the chicken with herbs. Pound with meat mallet until 1/2-inch thick.

On a baking sheet or 10-inch ovenproof skillet, combine cherry tomatoes, olives, capers, vinegar, 1 teaspoon olive oil, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/4 teaspoon each salt and pepper. Place in oven. Cook for 15 minutes.

After first 15 minutes, lay chicken breasts over tomato/olive mixture. Return pan to oven and cook 15 minutes more. Cook chicken to 165° F.

Layer Romaine and cucumber on dinner plates. Top with chicken, tomato/olive mixture, and pan juice. Sprinkle feta and squeeze lemon juice over top.

Serves 2.

Judy Barbe is a registered dietitian, speaker and author of “Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being.” Visit her website www.LiveBest.info for every day food solutions.

0
0
0
0
0

Load comments