7- Day Healthy Meal Plan- Day 4

Mediterranean Chicken

Welcome back!

To our 7-Day Healthy Meal Plan -Day 4. Today we are spotlighting our Healthy Version of Mediterranean Chicken!  We hope you Enjoy!  As amazing as it is simple to prepare!  This Mediterranean Chicken will surely satisfy your family for a welcomed change…

Here are a few reason’s Chicken is good for you…

Keeps your bones healthy- Apart from protein, chicken is rich in several minerals like phosphorus and calcium, that helps keeps bones in mint condition. Also, it has selenium which has been known to cut risk of arthritis.

Boosts Immunity- Chicken soup has long been used as a home remedy for relieving cold, flu and other common respiratory infections. The hot steam of chicken soup helps clear nasal and throat congestion.

Relieves Stress- Chicken has two nutrients that are great for reducing stress – tryptophan and Vitamin B-5. Both of them have a calming effect on your body and this makes chicken an excellent option after a stressful day. Also, it tastes great and that too adds to its stress releasing, happiness inducing properties.

Organic Black Beans:  The benefits of beans come from a few different components, including protein, fiber, antioxidants and micro-nutrients.

7 Day Healthy Meal Plan

 

 

 

 

 

 

 

 

 

 

Servings: 4           Calories: 276

Ingredients: 

  • 4 Boneless skinless chicken Breast’s Halves
  • 3 tbsp. Extra Virgin Olive Oil
  • 1/4 tsp. salt
  • 1/4 tsp. pepper
  • 1 pint grape tomatos
  • 16 pitted Greek or ripe olives, sliced
  • 3 tbsp, capers drained (opitinal)
  • 1 can organic black beans

Directions: 

  1. Sprinkle chicken with salt and pepper.  In a large Oven-Proof skillet, cook chicken in extra virgin olive oil over medium heat on top of stove for 2-3 minutes on each side or until golden brown.  Add tomatoes, olives, black beans and capers.
  2. Bake mixture, uncovered at 475 for 10-15 minutes or until meat thermometer reads 170.
  3. Serve and Enjoy!

 

Healthier Lifestyle Recipes Heart FactsHeart Facts:

 

 

Olive Oil:   Extra Virgin Olive Oil is “The heart healthy Oil”.  It is believed that chronic inflammation is among the leading drivers of many diseases.  This includes heart disease, cancer, metabolic syndrome, diabetes, Alzheimer’s and Arthritis.  It has been shown that one of the mechanisms behind olive oil’s benefits is its ability to fight inflammation.

Fresh capers are a healthy addition to your diet and boost your fiber intake, but packing methods increase the sodium content. This is a concern if you have high blood pressure or are at risk of developing heart disease. Capers are flower buds that are hand-picked from shrubs before the flowers begin to bloom.

All of us here at Healthier Lifestyle Recipes would love it if you left us a message in the comment section below tell us if you enjoyed our 4th recipe in our new 7-Day Healthy Meal Plan!

 See you tomorrow for Day 5….

 

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Sarah

 

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