Photo courtesy of Martha Stewart
Welcome to 30 Days on a Mediterranean Diet, our new blog series! It’s no secret that eating the Mediterranean way helps with heart health and weight loss. But fast-paced modern living makes it hard to stick to any diet, which is why each 30 Days on a Mediterranean Diet post will feature a healthy Mediterranean recipe.
There’s something so wonderfully comforting about chicken simmered in garlic, olive oil, a little wine maybe. And then when you add the briny goodness of olives punctuated by tart lemon? Heaven. And healthy, too.
The mustard greens, however, are where the real nutrients are in this dish.
Mustard greens are almost shockingly good for you. They’re super high in fiber, phytonutrients and vitamins K and C. Mustard greens also naturally detox your blood and liver, and contain lots of antioxidants. Not to mention, this (very underrated, if you ask me) super veg helps lower cholesterol, making it great for heart health.* How’s that for cherry on top?
Get ready to dig in…
From Martha Stewart
Makes 6 servings
6 bone-in, skinless chicken breast halves, halved crosswise
Coarse salt and ground pepper
1 medium red onion, halved and thinly sliced
4 garlic cloves, smashed
1 cup dry white wine, such as sauvignon blanc or pinot grigio
2 tablespoons olive oil
1 1/2 pounds mustard greens (about 2 bunches), stalks removed, leaves coarsely chopped
1 tablespoon lemon juice, plus lemon wedges, for serving
1/2 cup pitted kalamata olives
Prep & Cook
- In a 5-quart Dutch oven or large heavy pot, heat 1 tablespoon oil over medium-high. Season chicken with salt and pepper. Add half of chicken to pot and cook until browned on all sides, 6 to 8 minutes; transfer to a plate. Repeat with remaining oil and chicken.
- Add onion and garlic to pot (reduce heat if browning too quickly) and cook, stirring, until softened, 4 to 6 minutes. Add wine and chicken (along with any accumulated juices) to pot and bring to a boil. Cover pot; reduce heat to medium and cook 5 minutes.
- Place greens on top of chicken; season with salt and pepper. Cover and cook until chicken is opaque throughout and greens are wilted, 3 to 5 minutes more. Remove from heat and stir in lemon juice and olives. Serve greens and chicken drizzled with pan juices with lemon wedges on the side.
By: Laurentia Guesman,
*Mustard Greens Nutrition, Health Benefits & Recipes. Dr. Axe.