1 Pan Mediterranean Chicken
Embracing the Mediterranean Lifestyle: Health Benefits and a Favourite Recipe
The Mediterranean diet has long been revered for its numerous health benefits and delicious flavours. Consisting of fresh fruits, vegetables, whole grains, lean proteins, and healthy fats, this dietary pattern is one of the most studied diets in the world.
Health Benefits of the Mediterranean Diet:
1. Heart Health: Rich in monounsaturated fats from olive oil and omega-3 fatty acids from fish, the Mediterranean diet is renowned for supporting cardiovascular health. Studies have shown that this eating pattern can reduce the risk of heart disease and stroke (Estruch et al., 2013).
2. Weight Management: Emphasising plant-based foods and lean proteins, the Mediterranean diet is associated with weight loss and weight management. The high fibre content of fruits, vegetables, and whole grains helps promote satiety and healthy digestion.
3. Brain Function: The abundance of antioxidant-rich foods such as berries, nuts, and leafy greens in the Mediterranean diet is beneficial for brain health. These nutrients have been linked to a lower risk of cognitive decline and improved memory (Martínez‐Lapiscina et al., 2013).
4. Reducing Inflammation: The anti-inflammatory properties of foods like olive oil, nuts, and fatty fish can help reduce inflammation in the body, potentially lowering the risk of chronic inflammation in conditions such as heart disease, diabetes, cancer, and arthritis (Salas‐Salvadó et al., 2011).
5. Longevity: Studies have suggested that following a Mediterranean diet is associated with a longer lifespan and a reduced risk of age-related diseases due to its nutrient-dense and protective components (Trichopoulou et al., 2003).
Mediterranean Chicken with Roast Potatoes Recipe:
Ingredients:
4 free-range chicken legs or chicken breasts (halved & flattened with a mallet)
2 lemons
3 cloves of garlic, minced
4 sprigs of fresh rosemary (or 2 tsp dried oregano)
1 bunch of fresh thyme
1/4 cup extra-virgin olive oil
100 g pitted olives
Salt and pepper to taste
1 kg or 4 large potatoes, cut into wedges
Cherry tomatoes
Instructions:
1. Preheat the oven to 180°C and line a baking dish with baking paper.
2. Slice the lemons lengthways into quarters and place in a large roasting tin with the chicken legs/breasts, potatoes and all of the herbs.
3. Toss in 1 to 2 tablespoons of oil, season well and roast for 45 minutes. (If you are butterflying chicken breast, these will take half an hour to cook, so place the potatoes in earlier leaving space to add the chicken half way through).
4. Roast in the oven for 40-45 minutes until the chicken is cooked through – cooked to a temperature of no less than 75°C and the potatoes are golden brown and crisp.
5. With 10 minutes left on the timer, add the olives and carefully squeeze the roasted lemon wedges over everything, squashing some of the potatoes so they burst – this gives you a bigger surface area so they soak up lots of flavour and get nice and crispy.
6. Garnish with cherry tomatoes (optional) and additional fresh herbs before serving.
NOTES:
You can add any other type of vegetable you have on hand, such as carrots, red onion, capsicum.
References:
1. Estruch, R., et al. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. The New England Journal of Medicine.
2. Martínez‐Lapiscina, E. H., et al. (2013). Mediterranean diet improves cognition: the PREDIMED‐NAVARRA randomised trial. Journal of Neurology, Neurosurgery & Psychiatry.
3. Salas‐Salvadó, J., et al. (2011). The role of diet in the prevention of type 2 diabetes. Nutrition, Metabolism and Cardiovascular Diseases.
4. Trichopoulou, A., et al. (2003). Modified Mediterranean diet and survival: EPIC‐elderly prospective cohort study. BMJ.
