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Quick Mediterranean Chicken Dinner

This meal provides a balanced combination of lean protein, fresh vegetables, and whole grains, all of which are beneficial for heart health. Serving size: 1 person.


  • 1 chicken breast

  • 1 ripe tomato, chopped

  • 1 garlic clove, minced

  • Fresh basil leaves, chopped

  • Olive oil

  • Salt and pepper


  1. Preheat the oven to 375°F (190°C).

  2. Season the chicken breast with salt and pepper.

  3. Place the chicken in a baking dish.

  4. Mix chopped tomato, garlic, basil, a drizzle of olive oil, salt, and pepper in a bowl.

  5. Top the chicken with the tomato mixture.

  6. Bake for 25-30 minutes or until the chicken is cooked through.

Heart Healthy Sides:

  1. Steamed Broccoli: Steam a cup of broccoli florets for about 5 minutes. Season with a pinch of salt and a squeeze of lemon juice.

  2. Quinoa Salad: Cook 1/4 cup of quinoa as per package instructions. Mix with diced cucumber, cherry tomatoes, a sprinkle of feta cheese, lemon juice, olive oil, salt, and pepper.


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