Evergreen Recipes, Main Dishes, recipes, with Meat & Chicken

Mediterranean Bowl with Chicken, Veggies and Pasta

Welcome, to part four of our little bowl recipe series. Today’s bowl is a bit more on the Italian side, since we turn one of my favorite foods, pasta with pesto rosso, into a well-balanced and nutritious meal. We do this by implementing them into a Mediterranean bowl with chicken and vegetables. In the end we will have a nutritious but even more delicious meal with a big serving of Mediterranean vegetables, some tender lemon chicken strips, and those yummy pesto pasta. So, without further ado, let’s dive right into it.

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Mediterranean Bowl with Chicken, Veggies and Pasta

A Nutritious and Well-Balanced Meal

Based on the numerous eggplant recipes you can already find on my blog, it’s probably not a surprise when I tell you that they’re one of my absolute favorite vegetables. Not only do they taste delicious and go perfectly with the Italian and Middle Eastern cuisine, but they’re also really healthy.

Eggplants can help lower elevated cholesterol levels thanks to their fat-soluble fiber. Moreover, their phytochemicals protect our cells from aging too quickly and have antioxidant and anti-inflammatory effects in the body.

In addition, the essential oils in celery, which is also part of this Mediterranean bowl with chicken, have an antibacterial effect. Accordingly, they help the body to fight off bacteria as well as viruses.

In addition, this bowl is also a well-balanced meal according to the principles of the Plate Method. Approximately half of our portion is made up of the delicious, stir-fried vegetables. A quarter is taken up by the whole wheat pasta and another by the tender lemon chicken. In addition, the pesto and oil, we used for frying the vegetables, provide the necessary fats.

Ingredients

The quantities given below are based on two servings. Feel free to halve, double, or triple the amounts to cook for several people at once or to prepare this Mediterranean bowl with chicken ahead of time.

If you would like a larger portion or one with more or less calories, carbs, or proteins, feel free to adjust the amount of carbs and/or protein and fats to your individual needs.

I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more (or less) than I do.

Ingredients for the Lemon Chicken:

  • two small chicken breast fillets (approx. 150 grams or 5.5 ounces per serving)
  • one large organic lemon (edible peel)
  • two cloves of garlic
  • my homemade Italian seasoned salt (alternatively some salt), pepper, dried thyme and rosemary

Stir-Fried Vegetables:

  • two small eggplants
  • one teaspoon of olive oil
  • salt
  • two stalks of celery
  • one shallot
  • one of coconut blossom sugar (or brown sugar)
  • 300 grams or 10.5 ounces of cherry tomatoes
  • 270 grams or 9.5 ounces of crushed tomatoes (In my (not paid or commissioned) opinion, the “crushed tomatoes polpa” from Mutti, is by far the best. But alternatively, you can use crushed tomatoes from another brand). This should be equal to about one and a quarter cup.
  • two sprigs of fresh thyme (or dried), pepper.

Pasta:

  • 100 grams or 3.5 ounces of whole wheat penne or other whole wheat pasta of choice.
  • two teaspoons of red pesto

Alternatives and Substitutions:

To make this meal vegetarian or even plant-based (depending on the kind of pesto), feel free to swap out the chicken for some fried tofu or a plant-based chicken substitute.

Also, you can omit the celery if it’s not your favorite veggie. Furthermore, your can use dried thyme instead of fresh one. And obviously, you can use green pesto instead of the red one, if you like this one more.

Mediterranean Bowl with Chicken – Here’s how it’s done

Like all the recipes in the bowl series, this delicious Mediterranean bowl with chicken is ready in 30 minutes. And even though we’re making three individual components, it’s super easy do.

First, we take care of the chicken. While the chicken is than cooking in the oven, we chop the vegetables and sauté them. And while they are sizzling in the pan, we cook, drain, and mix the pasta with the pesto. And just like that all components of our Mediterranean chicken bowl are ready at the same time.

Lemon Garlic Chicken

For our lemon chicken, we first preheat the oven to 200°C or 400°F. Then, if necessary, we remove any tendons from the chicken breast, place it between two layers of greaseproof paper and pat it a little thinner. At the thickest part it should not be thicker than one inch or two and a half centimeters.

pat chicken thinner before baking it in the oven

Now put the two chicken breasts in an oven-proof dish and season them with the salt, pepper, and the dried herbs. Next, wash and halve the lemon. Squeeze one half thoroughly over the chicken fillets so that they are covered with lemon juice.

Then peel the garlic cloves, cut them in half and spread them over the chicken. Finally, cut the second half of the lemon into thin slices and spread them on the chicken as well. Now put the chicken breast in the oven for about 25 minutes.

oven baked lemon chicken for the mediterranean bowl with chicken

Mediterranean Stir-Fried Vegetables

Once the lemon chicken is in the oven, let’s take care of the vegetables. First wash the eggplants and cut off the ends. Next, cut them in half lengthwise once and then halve them lengthwise again. Now cut them into thin slices.

Heat the oil in a large non-stick frying pan and fry the eggplants for about 5 minutes. Salt them generously and fry them for another three to four minutes.

Meanwhile, wash the celery and tomatoes. Cut the celery stalks in half or thirds lengthwise and cut them into thin strips. Peel the shallot and dice it finely.

chopped vegetables for the mediterranean stir-fried vegetables

Add both to the eggplant and sauté briefly, while you halve the tomatoes and add them to the pan as well. Now reduce the heat to medium, add the sugar and let it caramelize for a minute or two.

stir-fried mediterranean vegetables for the mediterranean bowl with chicken

At this point you can reduce the heat to low and add the crushed tomatoes. Stir everything well, let it simmer for about 3-5 minutes on low heat, before you add the thyme and season it with salt and pepper.

stir-fried mediterranean vegetables

Mediterranean Bowl with Chicken and Pasta

The only component missing is the pasta. Since it took almost now effort to cook your pasta according to the package instructions, you can do this while frying the veggies. Therefore, start cooking the pasta water while sautéing the eggplants and chopping the remaining vegetables.

Once the water is boiling, add the pasta and cook it al dente. Then drain it, put it in a bowl and mix it with the pesto. By now, the remaining ingredients of this Mediterranean chicken bowl should be ready to serve.

Therefore, divide the veggies between to bowls, add the pesto and slice the chicken breast into thin strips before arranging them on the bowls as well.

Mediterranean Bowl with Chicken, stir-fried vegetables and pasta with pesto

I hope you like this easy recipe for my Mediterranean bowl with chicken! If so, make sure to give it a try. And in case that you have any questions or suggestions, feel free to drop them in the comments, or send me a massage via email or Instagram (@julesbalancedrecipes).

And in case, you’ve tried this Mediterranean bowl with chicken, I’d appreciate your comment and rating on this recipe. It’s easy to do via the comments section below this post and it would mean the world to me.

Have fun trying it out and bon appétit,
Jules

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Mediterranean Bowl with Chicken, stir-fried vegetables and pasta with pesto

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Mediterranean Bowl with Chicken, Veggies & Pasta

Mediterranean Bowl with Chicken

Julia Schmitt
Nutritious and well-balanced Mediterranean bowl recipe with tender lemon garlic chicken fillets and stir-fried vegetables served with whole wheat pasta mixed with red pesto. Feel free to use green pesto instead or swap out the chicken for a plant-based alternative.
No ratings yet
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course
Cuisine Italian, Mediterranean
Servings 2 servings
Calories 509 kcal

Equipment

  • 1 ovenproof dish
  • 1 large, coated pan
  • 1 small pot or saucepan

Ingredients
  

Ingredients for the Lemon Chicken

  • 2 small chicken breast fillets (approx. 150g or 5.5 oz per fillet)
  • 1 large organic lemon
  • 2 cloves of garlic
  • homemade Italian seasoned salt* (alternatively regular sea salt), pepper, dried thyme and rosemary

Stir-Fried Vegetables

  • 2 small eggplants **
  • 1 tsp olive oil
  • salt
  • 2 stalks of celery **
  • 1 shallot
  • 1 tsp coconut blossom sugar or brown sugar
  • 300 g cherry tomatoes ~ 10.5 oz
  • 270 g crushed tomatoes (e.g. "crushed tomatoes popla" from Mutti)

    ~1¼ cup or 9.5 oz

  • 2 springs fresh thyme or dried
  • pepper

Pasta

  • 100 g whole wheat penne or fussili pasta ~3.5 oz (uncooked)
  • 2 tsp pesto rosso

Instructions
 

Chicken

  • Preheat the oven to 200°C or 400°F. Remove any sinews from the chicken fillets and pound them thinly between two sheets of greaseproof paper to about 1 inch or 2.5 cm thickness.
  • Place the fillets in a baking dish, season it with salt, pepper, and herbs. Wash the lemon, cut it in half, and squeeze one half over the chicken fillets. Peel the garlic cloves and cut them in half. Cut the second half of lemon into thin slices and spread both, garlic and lemon slices, on top of the chicken. Put it in the oven for about 25 minutes until the meat is cooked through.
    garlic lemon chicken

Vegetables & Pasta

  • Meanwhile, wash the eggplants, cut them into quarters lengthwise and then cut them into thin strips. Heat the oil in a skillet, sauté the eggplant for about 5 minutes. Then salt them generously and fry for another 3 to 4 minutes. At the same time, bring the water for the pasta to a boil and then cook the pasta according to the package directions.
  • Meanwhile, wash the tomatoes and celery, peel the shallot. Cut celery in half lengthwise and finely dice it, also finely dice the shallot, and add both to the pan. Halve the tomatoes and add them to the pan as well, sauté for about 2 minutes before reducing the heat to medium and adding the sugar. Give it a stir and let it caramelize for 1 to 2 minutes.
    mediterranean stir-fried vegetables
  • Now reduce the heat to low, add the crushed tomatoes and let it simmer on low for 3-5minutes. Wash and pluck the thyme leaves and add it to the pan, season to taste with salt and pepper.

Serve

  • Drain the pasta when it’s al dente and mix it with the pesto. Remove chicken from the oven when cooked through and cut it into thin strips. Divide vegetables between two plates, add the pasta as well as the chicken strips.

Notes

*You’ll find the recipe for my homemade seasoned salt here.
**Use zucchini instead of the eggplant if you like them more or add more vegetables if disired. Celery can be omit. 
nutritional information per serving:
  • calories: 509 kcal
  • fats: 8 g
  • carbohydrates: 57 g
  • protein: 47 g

Nutrition

Calories: 509kcal
Keyword Italian Bowl Recipe, Lemon Chicken Recipe, Mediterranean Vegetable Recipe
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