Special Diet - Created Date : 7.9.2019
Sauteed Greek Chicken with Tomato, Olive, and Feta Topping (Video)
posted by Kalyn Denny on March 1, 2018
Sauteed Greek Chicken has with Tomato, Olive, and Feta Topping is easy enough for a work-night meal, and this recipe has all those greek flavors you love. And this tasty chicken dish is low-carb, low-glycemic, gluten-free, and South Beach Diet Phase One. Use the Diet-Type Index to find more recipes like this one.
Watch the video to see if you might like to make
Sauteed Greek Chicken with Tomato, Olive, and Feta Topping!
I love Greek flavors any time of year, and this easy Sauteed Greek Chicken with Tomato, Olive, and Feta Topping is a delicious chicken dinner that you’ll probably make over and over if you like these ingredients. The chicken has the same flavors that have made Very Greek Grilled Chicken one of the most popular recipes on my blog, and the tomato, olive, and Feta topping has the ingredients I love so much in Greek Salad. And sweet grape tomatoes are something I buy all year long and they’re perfect for this recipe.
Even if you don’t plan ahead you can still make this chicken, letting it marinate for just an hour in the fridge. You can also start marinating the chicken early in the day (or even when you go to work in the morning) and then cook it that night. After the marinating time it’s a quick meal; the chicken cooks in a few minutes, and chopping tomatoes and olives and crumbling Feta for the topping won’t take long at all, making this perfect for dinner when you need something quick.
Trim chicken and pound them so they’re the same thickness, about 1/2 inch. Make small cuts to score the top of the chicken breasts in a criss-cross pattern. Mix together olive oil, lemon juice, chopped fresh oregano, and minced fresh garlic. Reserve 1/4 cup of the mixture for the topping, pour the rest over the chicken and marinate in the refrigerator for at least one hour and as long as all day.
Before you cook the chicken breasts, chop tomatoes, slice Kalamata olives, and crumble Feta and stir it together with the reserved marinade. Heat a little olive oil in heavy pan. Cook chicken 3-4 minutes on each side, season to taste with salt and fresh-ground black pepper, and then serve with some of the topping spooned over.
Trim any visible fat or undesirable parts from each chicken breast, then score the top with small diagonal cuts that criss-cross, being careful not to cut too far into the chicken so you can still turn them when you cook.
Mix together the olive oil, lemon juice, oregano, and minced garlic. Remove 1/4 cup of that mixture and set aside for the topping later.
Put scored chicken pieces into a glass baking dish or a Ziploc bag and marinate in the refrigerator at least one hour or as long as all day.
When you’re ready to cook, take the chicken out of the fridge and let it come to room temperature while you cut up the olives and tomatoes. Gently mix together the cut tomatoes, olives, crumbled Feta and reserved marinade.
Heat about 1 tsp. additional olive oil in a large heavy frying pan over medium-high heat. (I used a 12-inch cast-iron skillet which is great for stovetop browning of meat.) Remove chicken from the marinade and arrange in frying pan so they aren’t crowded, scored side down. Cook 3-4 minutes on the top side, or until nicely brown, then turn and cook another 3-4 minutes on the second side. Chicken should feel firm (but not hard) to the touch when it’s done.
Season chicken to taste with salt and fresh-ground black pepper. (Remember the Feta is salty, so I wouldn’t use too much salt.)
Arrange chicken on a platter or on individual serving plates and spoon over the tomato, olive, and Feta topping. Serve hot.
Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
This low-carb Sauteed Greek Chicken has with Tomato, Olive, and Feta Topping is perfect for low-carb and low-glycemic eating plans, including all phases of the South Beach Diet. You can be a little moderate on the tomatoes for less carbs if you prefer. If you omit the Feta, this could also be Paleo or Whole 30 approved.
If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.
I'm going away on a trip, and wanted to prep the chicken in the marinade and keep it refrigerated until I am ready to make the meal. How long can the chicken be in the marinade before actually making the recipe?
Oh my, my this was delish! Made this Saturday night & everyone loved it. I usually have everything on hand of a "greek nature," so this was EZ to do. The only thing I did differently was to cube the chicken. Thank u for offering so many delish, lo-carb recipes….I may not make all of them but they often act as a springboard for my creative endeavors ;0)
I'm not sure about 4 days, but I think it would keep for a few days. Tomatoes do lose flavor when they're refrigerated but it would probably still be pretty good. I would only put the topping on the part you're eating right away and refrigerate the rest separately. I'd love to hear how this works if you try it!
The Best Healthy Fast Food Options
Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.
Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.
In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.
Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.
Sandwich with cheese and vegetables
One person can customize Subway sandwiches to choose healthy fillings.
Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.
Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.
A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.
Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.
Fast food and diabetes: Tips and options
Fast food and diabetes: Tips and options
Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.
2. Taco Bell
Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.
According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.
One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.
Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.
Vegetarian options are lower in fat than meat options.
Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.
Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.
For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.
McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.
Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.
5. Burger King
Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.
It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.
BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.
Baked potato with knife, sour cream and cheese filling on plate
Baked potatoes can be a healthy fast-food option.
Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.
The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.
Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.
With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes