One-Pan Mediterranean Chicken
Juicy chicken with sun-dried tomatoes, olives, and artichokes cooked in a single pan. Gluten-free, flavorful, and ready in 25 minutes.
PROTEIN 38g
CALORIES 395
P:E RATIO 9.6
TIME 30m
YIELD 4
P:E 9.6
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 chicken breasts (6 oz each) 38G PROTEIN
1/3 cup sun-dried tomatoes, chopped PRODUCE
1/4 cup kalamata olives, halved PRODUCE
1 can artichoke hearts, quartered FLAVOR
2 tbsp olive oil FLAVOR
3 cloves garlic, minced FLAVOR
1 tsp Italian seasoning FLAVOR
1/4 cup chicken broth 38G PROTEIN
Fresh basil for garnish FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 4 days. Freeze for up to 2 months.
- Batching: Pound chicken breasts to even thickness for uniform cooking.
- Reheat: Microwave 2-3 minutes or reheat in a skillet over medium heat.
EXECUTION STEPS
01
THE MACRO PREP
Season chicken with Italian seasoning, salt, and pepper.
02
HIGH HEAT SEAR
Heat olive oil in a large skillet over medium-high heat. Sear chicken 5-6 minutes per side until golden and cooked through.
03
VEGGIE STEAM-SAUTÉ
Remove chicken and set aside.
04
HIGH HEAT SEAR
In the same pan, sauté garlic 30 seconds, then add sun-dried tomatoes, olives, artichokes, and broth.
05
STEP 5
Simmer 3 minutes, return chicken to the pan, and spoon sauce over.
06
STEP 6
Garnish with fresh basil.