365 Low-Fat Main Dishes — One Recipe for Every Day!
Easy, beginner-friendly, with full nutrition info.
👉 Download Now – Just $2.90!This quick family dinner recipe brings together the vibrant flavors of Mediterranean cuisine with an easy-to-follow approach.
The History and Cultural Significance
• Dinner Recipes for traces its origins to the Mediterranean region, where it was originally created by ancient Greek and Roman civilizations.
• The dish evolved over decades as ingredients like tomatoes and peppers were introduced, eventually becoming the beloved version we know today.
• In Mediterranean culture, this dish traditionally appears at family gatherings, symbolizing togetherness and celebration.
• While many variations exist across different regions, the authentic version maintains its focus on fresh, seasonal ingredients that sets it apart from imitations.
Recipe Overview
Nutritional Information (per serving)
Essential Equipment Guide
Non-stick Skillet: A non-stick skillet is crucial for achieving a perfect sear on the chicken without sticking. Alternatives like a cast iron skillet can be used if well-seasoned. Look for a skillet with even heat distribution.
Sharp Chef’s Knife: A sharp knife is important for precise and safe cutting of vegetables and other ingredients. A dull knife can be dangerous and result in uneven cuts.
Wooden Spoon: A wooden spoon is gentle on non-stick surfaces and is ideal for stirring ingredients without damaging the cookware. Look for a spoon with a comfortable grip.
Ingredients
For the Base
|
|
| Amount | Ingredient | Notes |
|---|---|---|
| 2 tablespoons | olive oil | for sautéing |
| 4 pieces | chicken breasts | boneless, skinless |
Vegetables
| Amount | Ingredient | Notes |
|---|---|---|
| 1 large | onion | sliced |
| 2 cloves | garlic | minced |
| 1 large | red bell pepper | sliced |
Seasonings
| Amount | Ingredient | Notes |
|---|---|---|
| 1 teaspoon | oregano | dried |
| 1 teaspoon | thyme | dried |
| 1/2 teaspoon | black pepper | freshly ground |
Sauce
| Amount | Ingredient | Notes |
|---|---|---|
| 1 cup | tomato sauce | smooth |
| 1/2 cup | chicken broth | low sodium |
Preparation Methods
Searing: Searing involves cooking the chicken over high heat to develop a flavorful crust. It seals in juices and enhances the overall taste. Ensure the skillet is hot before adding the chicken for best results.
Sautéing: This technique involves cooking vegetables in a small amount of oil over medium-high heat. It allows for quick cooking while preserving the color and flavor of the vegetables.
Simmering: Simmering is cooking ingredients gently in a liquid just below boiling. This method allows flavors to meld without overcooking delicate ingredients.
Step 1: Prepare Ingredients
Gather all ingredients and equipment needed for the recipe.
Slice the onion and red bell pepper into thin strips.
Mince the garlic cloves finely.
Trim any excess fat from the chicken breasts.
Step 2: Sear the Chicken
Heat olive oil in the non-stick skillet over medium-high heat.
Place chicken breasts in the skillet, leaving space between each piece.
Cook for 5 minutes on each side until golden brown.
Remove chicken from skillet and set aside.
Step 3: Sauté the Vegetables
In the same skillet, add sliced onions and red bell peppers.
Sauté for 5 minutes until vegetables begin to soften.
Add minced garlic and cook for an additional 2 minutes.
Stir occasionally to prevent sticking.
Step 4: Add Seasonings
Sprinkle dried oregano, thyme, and black pepper over the vegetables.
Stir well to coat the vegetables evenly with the seasonings.
Allow the spices to bloom for 1 minute to enhance their flavors.
Ensure an even distribution of spices throughout the mixture.
Step 5: Combine Sauce Ingredients
In a bowl, mix tomato sauce and chicken broth together.
Stir until well combined and smooth.
Pour the sauce mixture over the vegetables in the skillet.
Ensure the sauce covers the vegetables evenly.
Step 6: Simmer the Sauce
Bring the sauce to a gentle simmer over medium heat.
Stir occasionally to prevent sticking and ensure even cooking.
Simmer for 10 minutes until the sauce thickens slightly.
Watch for bubbles around the edges of the skillet.
Step 7: Return Chicken to Skillet
Place the seared chicken breasts back into the skillet.
Nestle them into the sauce and vegetables.
Spoon some sauce over the top of each piece of chicken.
Cover the skillet with a lid to trap heat.
Step 8: Final Simmer and Serve
Continue simmering with the lid on for another 10 minutes.
Ensure chicken is cooked through and reaches an internal temperature of 165°F.
Remove from heat and let rest for 5 minutes before serving.
Serve hot with a side of your choice.
Critical Timing and Temperature Guide
Searing Chicken: Sear chicken over medium-high heat for 5 minutes on each side. Look for a golden-brown crust and avoid flipping too soon.
Simmering Sauce: Simmer sauce over medium heat for 10 minutes until slightly thick. Avoid boiling to prevent separation.
Final Simmer: Simmer chicken in sauce for 10 minutes, ensuring internal temperature reaches 165°F. Use a meat thermometer for accuracy.
Pro Tips for Dinner Recipes for
• Ingredient Selection: Choose high-quality, organic chicken and fresh, ripe vegetables for the best flavor and texture.
• Preparation Secret: Marinating the chicken briefly in lemon juice before searing can enhance juiciness and flavor.
• Temperature Management: Ensure the skillet is fully heated before adding chicken to achieve a proper sear.
• Texture Enhancement: Allowing the chicken to rest after cooking helps redistribute juices, resulting in tender meat.
• Flavor Layering: Start by sautéing onions and garlic to build a flavor base before adding other ingredients.
• Make-Ahead Strategies: Prepare the sauce and chop vegetables the day before to save time on cooking day.
• Restaurant-Quality Finishing Touches: Garnish with fresh herbs like basil or parsley for a burst of color and flavor.
• Equipment Optimization: Use a lid to trap heat and moisture when simmering, ensuring even cooking.
Troubleshooting Common Issues
• Chicken Too Dry: Overcooking can lead to dry chicken. Ensure accurate temperature monitoring and rest the chicken after cooking.
• Sauce Separation: Boiling the sauce can cause separation. Maintain a gentle simmer and stir occasionally.
• Vegetables Undercooked: Ensure vegetables are sliced evenly for uniform cooking and adjust sauté time if needed.
• Flavors Unbalanced: Taste and adjust seasonings, adding a touch of salt or acidity if needed.
• Sticking to Pan: Ensure sufficient oil in the skillet and use a non-stick surface to prevent sticking.
• Sauce Too Thin: Allow additional simmering time for sauce to thicken, or add a cornstarch slurry if necessary.
Variations and Regional Differences
• Italian Variation: Use basil, mozzarella, and balsamic glaze for an Italian twist, enhancing the Mediterranean flavors.
• Spanish Style: Incorporate chorizo and smoked paprika for a Spanish flair, adding a smoky depth to the dish.
• North African Influence: Add harissa paste and preserved lemons for a North African touch, introducing heat and tangy notes.
• Vegetarian Option: Substitute chicken with firm tofu or chickpeas for a vegetarian-friendly version of the recipe.
Food Science Behind the Recipe
• Maillard Reaction: Understanding the Maillard reaction helps achieve a flavorful crust on the chicken by searing at high temperatures.
• Emulsification: Combining tomato sauce and broth creates an emulsion, where understanding emulsification ensures a smooth sauce.
• Heat Transfer: Knowing how heat transfer works aids in cooking chicken evenly and preventing overcooking.
• Flavor Compounding: Recognizing how flavors compound over time during simmering allows for a richer, more complex final dish.
Frequently Asked Questions
What's the most common mistake people make when preparing this dish? Overcooking the chicken is a frequent issue. Use a meat thermometer to ensure proper doneness without drying it out.
Can I use other types of meat instead of chicken? Yes, turkey or pork can be used as alternatives. Adjust cooking times to ensure they are cooked through.
How can I make the dish spicier? Add red pepper flakes or a dash of hot sauce for an extra kick of heat.
What sides pair well with this dish? Serve with crusty bread, rice, or a fresh salad to complement the main course.
Is it possible to make this dish ahead of time? Yes, prepare the sauce and vegetables in advance. Cook the chicken just before serving for best results.
How do I store leftovers? Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently to avoid drying out.
Can I freeze the dish? Yes, freeze the sauce and chicken separately. Thaw in the refrigerator before reheating.
Serving and Presentation Guide
• Traditional Presentation: Serve the dish family-style on a large platter, garnished with fresh herbs.
• Modern Approach: Plate individually with a small mound of rice or quinoa, topped with chicken and sauce.
• Casual Buffet: Arrange components separately, allowing guests to customize their plates.
• Elegant Dinner: Use white plates and drizzle a balsamic reduction around the edges for a refined touch.
Conclusion
This quick dinner recipe for the whole family combines ease and flavor in one delightful package.
With its rich Mediterranean influences, it's sure to become a household favorite.
Give it a try and enjoy the praises of your loved ones as they savor each bite.
