Baked Greek Chicken
Servings: 6
Serving Size: 2 breast quarters
Ingredients
Chicken – 3 whole breasts
Olive oil – 2 Tbsp
Garlic, chopped or crushed – 3 cloves or 3 tsp
Onion, chopped – 1/2 medium
Dry white wine (e.g. Chablis) or low sodium chicken broth – 1 cup
Ground black pepper – 1/8 tsp
Lemon juice – 2 Tbsp
Fresh parsley, chopped – 1/4 cup
* Optional: Fresh basil, chopped – ¼ cup
Reduced-fat feta cheese, crumbled – ¼ lb
Preparation
Remove skin from chicken and cut breasts into quarters (smaller pieces will absorb more flavor from the wine, garlic and herbs); place in baking pan. Mix olive oil, garlic, onion, wine, pepper, lemon juice, parsley and basil together and pour over chicken. Sprinkle crumbled feta cheese over chicken.
Cover pan with foil. Bake at 375 degrees Fahrenheit for 30-40 minutes; remove foil and bake for another 20-30 minutes, or until chicken is well done.
Nutritional Analysis for 1/6 of recipe, including broth: Calories: 260; Protein: 31 gm; Carbohydrates: 2.6 gm; Fat: 10.3 gm; Saturated fat: 3.2 gm; Sodium: 330 mg; Dietary Fiber: 0.9 gm.
Serving suggestion:
Serve over brown rice or baked potato with steamed vegetables on the side.
Super Easy Variations
Set oven at 375 degrees F
Spray baking pan with cooking spray
Variation One: Place 2 cups of dry, quick cooking brown rice in the bottom of baking pan. Use boneless, skinless thinly sliced chicken breasts and/or thighs; arrange on top of the rice. Sprinkle with Italian seasoning, onion powder and garlic powder, olive oil and crumbled feta cheese; Pour 2 cups water or chicken broth and 1 cup white wine or water over the whole dish and bake, covered tightly with foil for 30 minutes; remove cover; add 1 bag of frozen vegetables (e.g. broccoli, carrots and cauliflower) to pan, cover again and cook for an additional 15 minutes—this gives you a complete meal in one pan!
Variation Two: Slice 3 large potatoes, sweet potatoes or yams in thin pieces. Place on the bottom of the pan. Add chicken and spices, crumbled feta cheese and oil as above; pour wine or one cup broth over the whole dish. Bake covered for 45 minutes, remove cover and bake for an additional 15 minutes.
Variation Three: Put all ingredients in variation two in crock pot in the morning and cook (8 to 10 hours on low or 4 to 5 hours on high).
SOUP From leftovers: Remove chicken from bones, put chicken, left over juices and vegetables in large saucepan. Add fresh celery, onion, peppers, carrots or other vegetables (can also just add frozen mixed vegetables), and fresh or dried parsley or basil. Add low sodium chicken broth to get desired volume. Bring to a boil and simmer for 30-40 minutes, until fresh vegetables are soft. Add whole grain noodles (any kind!) or left over rice and continue to cook until noodles are done.
Serve with sliced fruit and crackers for a quick, low cost meal!
