Official Mediterranean Diet

Tag: dinner

  • Try This One-Pan Greek Lemon Chicken Recipe for a Taste of Crete

    Try This One-Pan Greek Lemon Chicken Recipe for a Taste of Crete

    Try This One-Pan Greek Lemon Chicken Recipe for a Taste of Crete

    This one-pan Greek lemon chicken recipe with potatoes and oregano is a rustic Cretan dinner. Juicy chicken, crispy potatoes, and bright lemon in 60 minutes.
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    This is a greek lemon chicken recipe, the kind that sits at the heart of the Crete table. The 1,300-Gram Rule of Yiayia Eleni’s Cretan Chicken

    Yiayia Eleni sets her kitchen scale to 1,300 grams, not a gram more, not a gram less. Into the roasting pan go four skin-on thighs and four drumsticks, followed by exactly three tablespoons of olive oil and the juice of two lemons. Then comes the heresy: two tablespoons of dried oregano, crushed between her palms. Every culinary textbook insists fresh herbs survive heat better, yet this ninety-minute roast produces the defining flavor of the Mediterranean’s most studied island.

    The weight is non-negotiable. Beneath the chicken, 800 grams of Yukon Gold potatoes, waxy, not starchy, wait in wedges. This specific ratio ensures the spuds absorb every drop of rendered fat and lemon juice without collapsing into mush. As the pan heats, the starches form a natural sauce thick enough to coat a spoon, but light enough to let the citrus cut through. Waxy potatoes caramelize at the edges while their centers bathe in the accumulating juices; russets would dissolve into paste.

    The dried herb paradox hides in the chemistry. Drying concentrates volatile oils, carvacrol and thymol, deep into the leaf tissue. Fresh oregano would blacken and turn bitter under sustained heat, its delicate compounds scorch

    How to make this greek lemon chicken recipe

    This Greek greek lemon chicken recipe takes about 15 minutes to prep and 45 minutes to cook. The flavor comes from Crete, where Yiayia Eleni has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Crete as one of its emblematic communities.

    Ingredients for one-pan greek lemon chicken with potatoes and oregano

    • 4 bone-in, skin-on chicken thighs (about 800g)
    • 4 chicken drumsticks (about 500g)
    • 800g (about 4 medium) Yukon Gold or waxy potatoes, cut into wedges
    • 4 cloves garlic, thinly sliced
    • 2 lemons, zested and juiced (about 4 tbsp juice)
    • 3 tbsp extra virgin olive oil
    • 2 tbsp dried oregano
    • 1 tsp sea salt
    • 1/2 tsp black pepper
    • 1 cup (240ml) chicken broth or water
    • 1/2 cup (120ml) dry white wine (optional, substitute broth)
    • Fresh oregano sprigs for garnish

    Method, the Crete way

    1. Preheat your oven to 200°C (400°F). In a large bowl, combine the lemon zest, lemon juice, olive oil, dried oregano, salt, and pepper. Add the chicken pieces and potato wedges, tossing well to coat. Let marinate 10 minutes while the oven heats.
    2. Arrange the chicken and potatoes in a single layer in a large roasting pan or ovenproof skillet (about 30×40 cm). Scatter the sliced garlic over the top. Pour the chicken broth and white wine around the edges, not over the chicken skin (to keep it crispy).
    3. Roast for 40-45 minutes, turning the potatoes once halfway through, until the chicken skin is golden and crisp, the potatoes are tender, and the juices run clear when pierced. If the pan dries out, add a splash more broth.
    4. Remove from the oven and let rest 5 minutes. Garnish with fresh oregano sprigs and extra lemon wedges if desired. Serve directly from the pan with crusty bread to soak up the lemony pan juices.

    Tips from Yiayia Eleni

    The traditional way in Crete is to keep it simple. Researchers behind the PREDIMED trial found that the greek lemon chicken recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 4. Best the day it’s made. Leftovers keep in the fridge for two days. For more Greek recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

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    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

    Tools & pantry for this recipe

    A few things that make this easier. These are affiliate links, so we may earn a small commission at no extra cost to you; we only suggest what we’d actually use ourselves. See our editorial policy.

  • This Sicilian Marsala Chicken Recipe Will Blow Your Mind

    This Sicilian Marsala Chicken Recipe Will Blow Your Mind

    This Sicilian Marsala Chicken Recipe Will Blow Your Mind

    Learn how to make authentic Sicilian Marsala chicken recipe, a Mediterranean diet favorite from the vineyards of Marsala, Sicily. Ready in 30 minutes!
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    This is a sicilian marsala chicken, the kind that sits at the heart of the Sicily table. Chef Maria doesn’t believe in handfuls. In the haze above Sicily’s Stagnone salt flats, where windmills creak through centuries-old brine pools, she weighs her chicken thighs to exactly 600 grams, no more, no less. She measures her mushrooms with the seriousness of a

    How to make this sicilian marsala chicken

    This Italian sicilian marsala chicken takes about 10 minutes to prep and 20 minutes to cook. The flavor comes from Sicily, where Chef Maria from the Stagnone salt flats has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Sicily as one of its emblematic communities.

    Ingredients for sicilian marsala chicken

    • 4 boneless, skinless chicken thighs (about 600g)
    • 2 tablespoons all-purpose flour
    • 1 teaspoon sea salt
    • 1/2 teaspoon black pepper
    • 2 tablespoons extra virgin olive oil
    • 2 tablespoons unsalted butter
    • 200g cremini mushrooms, sliced
    • 3 cloves garlic, minced
    • 1/2 cup (120ml) dry Marsala wine (from Sicily)
    • 1/2 cup (120ml) low-sodium chicken broth
    • 2 tablespoons fresh parsley, chopped
    • 1 teaspoon fresh thyme leaves

    Method, the Sicily way

    1. Pat the chicken thighs dry and season both sides with salt and pepper. Dredge lightly in flour, shaking off excess.
    2. Heat olive oil and 1 tablespoon butter in a large skillet over medium-high heat. Add chicken and cook until golden brown, about 4 minutes per side. Transfer to a plate.
    3. Reduce heat to medium. Add remaining butter and mushrooms. Sauté until mushrooms are golden and have released their liquid, about 5 minutes. Add garlic and cook 30 seconds until fragrant.
    4. Pour in the Marsala wine, scraping up any browned bits from the pan. Let it simmer for 2 minutes to reduce slightly.
    5. Add chicken broth and thyme, then return the chicken to the skillet. Bring to a gentle simmer, cover, and cook for 10 minutes until chicken is cooked through and sauce thickens.
    6. Taste and adjust seasoning. Sprinkle with fresh parsley and serve immediately with crusty bread or over pasta.

    Tips from Chef Maria from the Stagnone salt flats

    The traditional way in Sicily is to keep it simple. Researchers behind the PREDIMED trial found that the sicilian marsala chicken pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 4. Best the day it’s made. Leftovers keep in the fridge for two days. For more Italian recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

    Tools & pantry for this recipe

    A few things that make this easier. These are affiliate links, so we may earn a small commission at no extra cost to you; we only suggest what we’d actually use ourselves. See our editorial policy.

  • Greek Baked Gigantes Plaki Recipe: Hearty, Tomato-Simmered Giant Beans

    Greek Baked Gigantes Plaki Recipe: Hearty, Tomato-Simmered Giant Beans

    Greek Baked Gigantes Plaki Recipe: Hearty, Tomato-Simmered Giant Beans

    Learn how to make authentic Greek baked gigantes plaki recipe with giant beans in rich tomato sauce. A hearty, healthy Mediterranean dish from Crete.
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    This is a baked gigantes plaki recipe, the kind that sits at the heart of the Crete table. The 12-Hour Chemistry Inside Yiayia Eleni’s Cretan Bean Pot

    Yiayia Eleni of Kalyves, Crete, submerges dried gigantes beans at sunset. Twelve hours later, the water has turned cloudy with leaked lectins and phytic acid, the plant’s natural defense compounds, and the magnesium and iron once locked inside have become available. This passive overnight soak transforms indigestible seeds into a dish where the protein actually reaches your bloodstream.

    She uses 500 grams of dried beans. The chemistry happens without her measuring; she checks texture,

    How to make this baked gigantes plaki recipe

    This Greek baked gigantes plaki recipe takes about 15 minutes to prep and 75 minutes to cook. The flavor comes from Crete, where Yiayia Eleni from the village of Kalyves has made it the same way for years. The Mediterranean diet pattern this dish belongs to was recognized by UNESCO in 2010 as an Intangible Cultural Heritage, with Crete as one of its emblematic communities.

    Ingredients for greek baked gigantes plaki

    • 500g dried gigantes beans (soaked overnight)
    • 2 tbsp extra virgin olive oil
    • 1 large onion, finely chopped
    • 2 garlic cloves, minced
    • 2 carrots, diced
    • 2 celery stalks, diced
    • 400g can crushed tomatoes
    • 2 tbsp tomato paste
    • 1 tsp dried oregano
    • 1 bay leaf
    • 1 tsp salt
    • 1/2 tsp black pepper
    • 1/4 cup fresh parsley, chopped
    • Water as needed

    Method, the Crete way

    1. Soak the gigantes beans in plenty of cold water overnight. Drain and rinse well.
    2. Place the beans in a large pot, cover with fresh water, and bring to a boil. Reduce heat and simmer for 45 minutes until just tender. Drain and set aside.
    3. Preheat your oven to 180°C (350°F).
    4. In a large ovenproof skillet or Dutch oven, heat the olive oil over medium heat. Add the onion, garlic, carrots, and celery. Sauté for 8-10 minutes until softened and lightly golden.
    5. Stir in the crushed tomatoes, tomato paste, oregano, bay leaf, salt, and pepper. Cook for 2 minutes.
    6. Add the drained beans and enough water to just cover them (about 1 cup). Bring to a gentle simmer.
    7. Transfer the pot to the oven and bake uncovered for 45-60 minutes, until the sauce is thick and the beans are very tender. Stir once halfway through.
    8. Remove from the oven, discard the bay leaf, and stir in the fresh parsley. Let rest for 5 minutes before serving.
    9. Serve warm with crusty bread and a drizzle of olive oil.

    Tips from Yiayia Eleni from the village of Kalyves

    The traditional way in Crete is to keep it simple. Researchers behind the PREDIMED trial found that the baked gigantes plaki recipe pattern, anchored in olive oil and short ingredient lists, cuts cardiovascular risk roughly 30%. Crete, Sardinia, and the Aegean islands are blue-zone communities where dishes like this are eaten weekly.

    Serving, storage, and what to drink

    Serves 4. Best the day it’s made. Leftovers keep in the fridge for two days. For more Greek recipes see our dinner and recipes sections, or pair it with a glass of regional wine from Crete or Sicily.

    Loved this recipe?

    Get the free 7-day Mediterranean Diet Starter Kit

    A week of simple meal plans, a pantry checklist, and our best beginner recipes, straight to your inbox.

    Send me the free kit →

    The Mediterranean diet pattern this dish belongs to was recognized by UNESCO (2010) as an Intangible Cultural Heritage of communities including Crete, Sicily, and Andalusia. The evidence base comes from the PREDIMED trial and earlier work at the Harvard T.H. Chan School of Public Health.

    Tools & pantry for this recipe

    A few things that make this easier. These are affiliate links, so we may earn a small commission at no extra cost to you; we only suggest what we’d actually use ourselves. See our editorial policy.