Easy Mediterranean Baked Chicken Breast Recipe

Cook Time: 40 minutes

Chicken Breasts with Lemon-Oregano Marinade

Ingredients:

• 2 skinless, boneless chicken breasts (8 ounces each)
• Salt and freshly ground black pepper, to taste
• cup olive oil
• cup freshly squeezed lemon juice
• 1 clove garlic, minced
• teaspoon dried oregano (or more to taste)
• teaspoon dried thyme (or more to taste)

Directions:

1. Season the chicken breasts generously with salt and freshly ground black pepper on all sides. Place the seasoned chicken in a bowl or a lidded .
2. In a separate small bowl, mix together the olive oil, lemon juice, minced garlic, dried oregano, and dried thyme. Pour this marinade over the chicken breasts, ensuring they are well-coated.
3. Cover the bowl or and let the chicken marinate at room temperature for about 10 minutes.
4. While the chicken is marinating, preheat your oven to 400F (200C). Adjust one oven rack to be about 6 inches from the heat source to ensure even cooking.
5. Place the marinated chicken breasts into a baking dish, pouring any remaining marinade over the top of the chicken.
6. Bake the chicken in the preheated oven on the middle rack. Cook for 35 to 45 minutes, depending on the thickness of the chicken breasts, until the center is no longer pink and the juices run clear.
7. For a golden, crispy finish, move the baking dish to the top rack of the oven and broil the chicken for about 5 minutes until the surface is nicely browned.

The Rich History of Mediterranean Baked Chicken

Mediterranean cuisine, known for its vibrant flavors and healthy ingredients, has roots tracing back to ancient Greece, Rome, and the Levant. Chicken, being a widely available protein, became a staple in many households, often marinated with olive oil, lemon, and herbs to enhance flavor and tenderness. This baking method, combining simple ingredients with gentle heat, reflects centuries of culinary tradition where freshness and natural flavors were prioritized over heavy sauces.

Regional Variations and Distinctions

While Mediterranean baked chicken is popular throughout southern Europe and North Africa, regional variations influence its taste and preparation. In Greece, oregano and lemon dominate the flavor profile, whereas in Italy, rosemary or thyme may be more common. North African versions sometimes include preserved lemons or paprika for a deeper, spiced taste. Despite these regional tweaks, the essence of Mediterranean bakingfresh herbs, olive oil, and citrusremains consistent.

What Sets It Apart From Similar Dishes

Unlike fried or heavily breaded chicken dishes, Mediterranean baked chicken emphasizes simplicity and health. The use of a light marinade rather than heavy sauces allows the natural flavor of the chicken to shine. Compared to other Mediterranean poultry recipes, such as Moroccan tagines or Italian chicken cacciatore, this baked version is quicker to prepare and less complex, making it accessible for home cooks seeking an easy yet flavorful meal.

Where Its Commonly Served

This dish is versatile and appears both in everyday family dinners and casual restaurants. In Mediterranean countries, it is often accompanied by roasted vegetables, couscous, or fresh salads. In modern global cuisine, it is also featured in healthy meal-prep menus, bistro-style cafs, and even festive gatherings due to its appealing aroma and golden-brown presentation when broiled at the end of baking.

Fascinating Facts About Mediterranean Baked Chicken

• The combination of olive oil and lemon juice is not just for flavorit helps tenderize the chicken naturally.
• Baking rather than frying retains more nutrients and reduces unhealthy fats.
• This dish exemplifies the Mediterranean diet, which is linked to heart health and longevity.
• Marinating for even 10 minutes significantly enhances taste due to the acidity of the lemon juice breaking down proteins.
• While often made with chicken breasts, other cuts such as thighs can be used for a juicier variation.

Overall, Easy Mediterranean Baked Chicken Breast is more than just a simple mealits a reflection of a culinary tradition that values fresh ingredients, balanced flavors, and wholesome preparation techniques. Its enduring popularity across continents showcases the universal appeal of Mediterranean cooking.

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