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Healthy Mediterranean Chicken Recipe
🍽️ Serves: 4
🔥 Calories: Approx. 220 per serving
⏱️ Prep Time: 10 minutes
⏳ Cook Time: 1 hour 10 minutes
Looking for a flavorful, easy chicken recipe that’s perfect for a wholesome family dinner? This Mediterranean-style chicken casserole with olives and oregano is a healthy, make-ahead meal that’s packed with bold, rustic flavors. Ideal for meal prep or a cozy evening in, and it fits beautifully into a calorie-controlled diet.
🛒 Ingredients
- Low-calorie cooking spray (for frying)
- 400g (14 oz) skinless chicken drumsticks
- 400g (14 oz) skinless chicken thighs
- 1 red bell pepper, deseeded and sliced
- 1 yellow bell pepper, deseeded and sliced
- 4 ripe plum tomatoes, cut in half (or substitute with 1 x 400g can of whole peeled tomatoes)
- 50g (1¾ oz) black olives in brine, pitted and drained
- 2 garlic cloves, thinly sliced
- 1 bay leaf
- 2 sprigs fresh oregano, tied together (or 1 tsp dried oregano)
- 450ml (16 fl oz) hot chicken stock
- Salt and freshly ground black pepper, to taste
- 2 tbsp chopped fresh parsley, for garnish
👩🍳 Instructions
Step 1: Sear the Chicken
- Preheat your oven to 180°C (Gas Mark 4 / 160°C fan).
- Lightly coat a large, ovenproof casserole dish with low-calorie cooking spray and place it over medium heat.
- Add the chicken drumsticks and thighs, browning them evenly on all sides. Tip: Brown in batches to avoid overcrowding the pan.
- Transfer the browned chicken to a plate and set aside.
Step 2: Soften the Peppers
- In the same dish, add the sliced red and yellow peppers.
- Sauté for 2–3 minutes, just until softened and fragrant.
Step 3: Add Flavor and Simmer
- Return the chicken to the dish.
- Add the tomatoes, olives, garlic, oregano sprigs, bay leaf, and hot chicken stock.
- Bring the mixture to a gentle boil.
- Cover with a lid and transfer the dish to the oven.
Step 4: Bake and Serve
- Bake for 1 hour, or until the chicken is tender and falling off the bone.
- Discard the bay leaf and oregano sprigs.
- Season with salt and pepper to taste.
- Sprinkle with fresh parsley just before serving.
🥔 Serving Suggestion
Serve with mashed potatoes made from 125g of potatoes and 1 tablespoon of skimmed milk per person. This light side dish pairs perfectly and keeps the meal balanced and nutritious.
💡 Recipe Tips & Variations
- Time-Saver: Swap fresh tomatoes for a 400g can of whole tomatoes to save prep time.
- Extra Herbs: Add a sprig of fresh thyme or rosemary for added aroma and depth. Dried herbs work too—just a pinch will do!
- Meal Prep Friendly: Keeps well in the fridge and tastes even better the next day.
❤️ Why You’ll Love This Recipe
✅ Healthy & low in calories
✅ Simple ingredients you probably already have
✅ Rich Mediterranean flavors
✅ Ideal for meal prep or make-ahead dinners
✅ A must-try for fans of easy chicken recipes