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creative_cooksI made this today. It turned out quite well.
"Mediterranean Chicken and Tomatoes"
Ingredients:
2 cups assorted cherry tomatoes, halved
half a sweet onion, sliced into petals
1 1/2 cups cooked chicken chunks
2 tablespoons light olive oil
a pinch of sea salt
a pinch of black pepper
about 1 teaspoon Italian seasoning (divided)
1/4 teaspoon Worcestershire sauce
1/2 teaspoon lemon juice
1 teaspoon full-flavor olive oil
brown rice or pasta (for serving, optional)
Directions:
Cherry tomatoes should be halved, or quartered if larger than usual, until you have 2 cups of cut tomatoes. Set aside.
Slice half a sweet onion into petals. Set aside.
Measure 1 1/2 cups of cooked chicken chunks (or shredded chicken). If frozen, thaw until warm. Set aside.
Heat 2 tablespoons of light olive oil in a skillet. Once the oil is hot, dump in the onion. Cook over medium heat until the onion petals begin to soften and turn translucent.
Add the tomatoes and continue to cook, stirring gently so they don't burn.
Stir in a pinch of sea salt, a pinch of black pepper, and about 1/2 teaspoon Italian. Add 1/4 teaspoon Worcestershire sauce and 1/2 teaspoon lemon juice. Cook until the tomatoes are soft, wrinkly, and juicy but still hold their shape.
Fold in 1 cup cooked chicken chunks.
If you need to heat the brown rice or other base grain, do that now.
Drizzle the vegetable mixture with 1 teaspoon full-flavor olive oil. Sprinkle on the remaining 1/2 teaspoon of Italian seasoning. Allow to cook for a minute or two for flavors to meld, stirring gently so it doesn't burn.
Serve over brown rice, couscous, pasta, or another base grain. You can also serve this by itself for a meal lower in carbohydrates.
Notes:
I designed this recipe to use some cherry tomatoes that we had. The result is a sweet-tart skillet dish that you can spoon over a base of brown rice, pasta, or other grains, a vegetable like cauliflower rice or baked potato, or just enjoy some by itself. The cherry tomatoes give it lots of color.
Assorted cherry tomatoes, sometimes sold as snack tomatoes or salad tomatoes, often contain a mix of cherry and grape tomatoes. Colors may include pink, red, yellow, orange, and chocolate. I love these things for their bright colors and sweet fruity flavor when cooked. They also hold their shape pretty well if you don't cook them too much. You could also use two or three heirloom tomatoes, preferably different colors.
Sweet onions are less pungent than regular onions, but provide lots of flavor in a skillet dish. Red onion is another option.
One advantage of this recipe is that you can use pretty much whatever chicken you have. I used precooked frozen chicken chunks that I only needed to thaw before adding to the skillet. Leftover shredded or chopped chicken is fine. If you want to start with raw chicken, figure one breast or thigh per person and you'll need to cook it before making the vegetables.
You could also leave out the chicken. Halloumi or tofu chunks would make a good substitute. But just the vegetables would be a great topping for anything from an omelette to a hot dog or hamburger.
Sea salt has more trace elements than table salt. If you don't have any, you could use mineral salt or table salt instead.
Italian seasoning blends typically contain a mix of Mediterranean herbs such as basil, marjoram, oregano, rosemary, sage, and thyme. Greek seasoning is often similar. If you don't have a blend, you can just mix such herbs to taste.
Worcestershire sauce is a cooking ingredient made from anchovies, molasses, vinegar, onion, and other seasonings. It has a dark, complex flavor that adds depth to recipes. It is the type of fish sauce used in most Mediterranean and European cooking, with its roots in the garum of ancient Rome and Greece.
We both enjoyed this dish. If you're looking for a way to eat more vegetables, this is a great way to do it.
"Mediterranean Chicken and Tomatoes"
Ingredients:
2 cups assorted cherry tomatoes, halved
half a sweet onion, sliced into petals
1 1/2 cups cooked chicken chunks
2 tablespoons light olive oil
a pinch of sea salt
a pinch of black pepper
about 1 teaspoon Italian seasoning (divided)
1/4 teaspoon Worcestershire sauce
1/2 teaspoon lemon juice
1 teaspoon full-flavor olive oil
brown rice or pasta (for serving, optional)
Directions:
Cherry tomatoes should be halved, or quartered if larger than usual, until you have 2 cups of cut tomatoes. Set aside.
Slice half a sweet onion into petals. Set aside.
Measure 1 1/2 cups of cooked chicken chunks (or shredded chicken). If frozen, thaw until warm. Set aside.
Heat 2 tablespoons of light olive oil in a skillet. Once the oil is hot, dump in the onion. Cook over medium heat until the onion petals begin to soften and turn translucent.
Add the tomatoes and continue to cook, stirring gently so they don't burn.
Stir in a pinch of sea salt, a pinch of black pepper, and about 1/2 teaspoon Italian. Add 1/4 teaspoon Worcestershire sauce and 1/2 teaspoon lemon juice. Cook until the tomatoes are soft, wrinkly, and juicy but still hold their shape.
Fold in 1 cup cooked chicken chunks.
If you need to heat the brown rice or other base grain, do that now.
Drizzle the vegetable mixture with 1 teaspoon full-flavor olive oil. Sprinkle on the remaining 1/2 teaspoon of Italian seasoning. Allow to cook for a minute or two for flavors to meld, stirring gently so it doesn't burn.
Serve over brown rice, couscous, pasta, or another base grain. You can also serve this by itself for a meal lower in carbohydrates.
Notes:
I designed this recipe to use some cherry tomatoes that we had. The result is a sweet-tart skillet dish that you can spoon over a base of brown rice, pasta, or other grains, a vegetable like cauliflower rice or baked potato, or just enjoy some by itself. The cherry tomatoes give it lots of color.
Assorted cherry tomatoes, sometimes sold as snack tomatoes or salad tomatoes, often contain a mix of cherry and grape tomatoes. Colors may include pink, red, yellow, orange, and chocolate. I love these things for their bright colors and sweet fruity flavor when cooked. They also hold their shape pretty well if you don't cook them too much. You could also use two or three heirloom tomatoes, preferably different colors.
Sweet onions are less pungent than regular onions, but provide lots of flavor in a skillet dish. Red onion is another option.
One advantage of this recipe is that you can use pretty much whatever chicken you have. I used precooked frozen chicken chunks that I only needed to thaw before adding to the skillet. Leftover shredded or chopped chicken is fine. If you want to start with raw chicken, figure one breast or thigh per person and you'll need to cook it before making the vegetables.
You could also leave out the chicken. Halloumi or tofu chunks would make a good substitute. But just the vegetables would be a great topping for anything from an omelette to a hot dog or hamburger.
Sea salt has more trace elements than table salt. If you don't have any, you could use mineral salt or table salt instead.
Italian seasoning blends typically contain a mix of Mediterranean herbs such as basil, marjoram, oregano, rosemary, sage, and thyme. Greek seasoning is often similar. If you don't have a blend, you can just mix such herbs to taste.
Worcestershire sauce is a cooking ingredient made from anchovies, molasses, vinegar, onion, and other seasonings. It has a dark, complex flavor that adds depth to recipes. It is the type of fish sauce used in most Mediterranean and European cooking, with its roots in the garum of ancient Rome and Greece.
We both enjoyed this dish. If you're looking for a way to eat more vegetables, this is a great way to do it.
