Mediterranean Chicken in White Wine with Olives and Capers

September 13, 2013 § Leave a comment

White wine, olives, capers and lemon juice… need I say more?

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I think one of the perfect meals is one that involves wine. The aroma while cooking a meal with wine in it makes me feel like I am in a Greek or Italian restaurant. I love cooking with wine and what’s even more fun is pouring a glass while doing it!

This dinner is great on the budget, and easy to prep ahead of time and throw in the oven an hour and a half before dinner. Cook up a side of rice or some crusty bread and you have a delicious meal.

The Mediterranean Superfood: Olives

I LOVE olives. And you know what? That’s where olive oil comes from which means they’re a really good fat for you. The fat from olives and nuts protects your brain. A diet rich in these healthy fats and a little red wine can reduce your risk of early dementia and can cut risk of heart attacks and strokes by 30 percent. This was a well-known study done in Spain.

The Mediterranean diet has been linked to a reduced risk of heart disease as well as a lowered cancer risk. Olives grow on trees in Greece – I don’t know think I knew that – and Greeks consume 25 kg of olive oil compared to only 5 kg in North America. Lets eat some more olives!!

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Facts about olives:

  • huge anti-inflammatory properties – olives mimic the effect of ibuprofen naturally
  • beneficial effects on blood pressure and cholesterol
  • cancer fighting properties
  • 3/4 of their fat is oleic acid, a monounsaturated fatty acid – this is a good fat. Do not be afraid of this fat.
  • good protection against anemia
  • antioxidant powerhouse and protects the immune system
  • improves memory – eating a daily dose of lives improves memory up to 25% according to research at the University of Massachusetts
  • reduces wrinkles – oleic acid is wonderful for the skin

Capers

  • small ones are more valuable than large ones
  • contain many phytonutrients and antioxidants
  • rich in quarcetin – known for its anti-bacterial, anti-carcinogenic and anti-inflammatory properties
  • good source of fiber and iron

This recipe great to do ahead of time. I like to get it ready in the morning, and stick it in the fridge. By the time four-thirty rolls around, all you do is pop it in the oven.

Grab your chicken thighs, chopped garlic, capers and olives, throw into baking dish. Drizzle with lemon juice and white wine, sprinkle with dried thyme, season with salt and pepper. This is how it should look:

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BOOM! You’re finished!!

I’m not kidding. 🙂 Stick it in the fridge and when you’re an hour and a half away from meal time, preheat the oven to 400 degrees and let them cook. All you have to do is put your feet up with a glass of the rest of the white wine, and smell the aroma. You deserve it. You can thank me later!

Mediterranean Chicken Thighs in White Wine with Olives and Capers

Serves: 4

Prep time: 10 min

Cook time: 40 min

Ingredients:

8 chicken thighs

1 cup green and/or black olives, pitted, coarsely chopped

1/2 cup capers, coarsely chopped

4 cloves garlic, chopped

1 cup white wine

juice of 1 lemon

1 tablespoon dried thyme

few sprigs of parsley for garnish

salt and pepper

Directions: 1. Preheat oven to 400 degrees. 2. Assemble chicken thighs into baking dish. 3. Chop garlic finely, coarsely chop olives and capers. Sprinkle over chicken thighs. 4. Squeeze lemon juice over top. 5. Add white wine. 6. Add thyme and salt and pepper. 7. Preheat oven to 400 degrees and cook for 1 hour and 15 minutes or until tops are browned and crispy and chicken is cooked through. 8. Garnish with fresh parsley.

NEXT WEEK:

Brown Butter Salted Chocolate Chunk Cookies

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