July 13, 2022

Mediterranean Chicken

Mediterranean Chicken with veggies, chickpeas, olives and herbs. A delicious sheet pan dinner that is easy to make and easy to clean up! 

Ingredients


  • 450g skinless boneless chicken thighs (or breasts) - Vegas Poultry Chicken for Freedom Discount
  • 15 ounces chickpeas, canned or soaked and cooked
  • 1/2 cup kalamata olives
  • 15 ounces artichoke hearts (in water or frozen)
  • 1 yellow bell pepper
  • 1 cup cherry or grape tomatoes
  • 1 small or 1/2 a large red onion
  • 1/4 cup lemon juice


For the Marinade

  • 59 ml olive oil
  • zest of 1 lemon
  • 4 garlic cloves, minced or pressed
  • 1 tablespoon fresh rosemary, chopped
  • 1 teaspoon oregano, dried
  • 1 teaspoon coriander, ground
  • 1/2 teaspoon smoked paprika
  • 2 teaspoon dijon mustard
  • 1 1/4 teaspoon salt
  • 1/2 teaspoon pepper


Method

STEP ONE– Mix together the flavorful marinade: olive oil, lemon zest, garlic, rosemary, oregano, coriander, smoked paprika, dijon mustard, salt and pepper. 

Reserve about 1 1/2 tablespoons of the marinade in a separate bowl and set this aside. (This will be rubbed on the veggies.)

STEP TWO– Rub the larger portion of marinade on the chicken thighs. Let them marinate for at least 1/2 an hour; longer is even better, up to overnight.

STEP THREE– Mix the reserved marinade with 1 tablespoon olive oil and gently toss chickpeas, olives, artichoke hearts, bell pepper, cherry tomatoes, and onion together. 

STEP FOUR– Arrange the chicken and veggie mixture on a pan in a mostly single layer. Spoon lemon juice over the top. Bake for 20-25 minutes. The chicken thighs should register 175F or higher.


Serve with couscous, quinoa, farro or pasta if desired.

Chicken, Beet & Lentil Power Bowl

By Zina Stone • March 26, 2026
Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates

Smoked Salmon & Avocado Green Bowl

By Zina Stone • March 19, 2026
Ingredients 100g smoked salmon ½ large avocado, sliced 2 boiled eggs (soft or hard, halved) 1 cup baby spinach or mixed leafy greens ½ cup cucumber, sliced ¼ cup asparagus (lightly steamed or raw shaved) 1 tbsp olive oil 1 tbsp lemon juice 1 tbsp pumpkin seeds (optional) Salt & black pepper to taste Fresh dill or parsley (optional) Method Step one - Boil the eggs Bring water to a boil, add eggs and cook: 6–7 min for soft-boiled / 9–10 min for hard-boiled. Cool, peel, and halve Step two - Prepare greens Wash and dry spinach/greens, place in bowl. Step Three - Prep veggies Slice avocado and cucumber. Lightly steam asparagus if desired. Step four - Assemble bowl Arrange smoked salmon, eggs, avocado, cucumber, and asparagus over greens. Step five - Dress it Drizzle olive oil and lemon juice, season with salt and pepper. Step six - Finish & serve Add herbs and pumpkin seeds, then serve. Nutritional Information & Cooking Times Prep time: 10 minutes Cook time: 7–9 minutes (for boiling eggs + optional asparagus) Total time: ~15–18 minutes 620 kcal | 48g Fat | 37g Protein | 11g Carbohydrates

Pan-Cooked Fresh Sardines

By Zina Stone • March 5, 2026
Ingredients 250 g fresh sardines, cleaned and patted dry 1–2 tbsp extra virgin olive oil Sea salt, to taste Freshly cracked black pepper Instructions Step 1 - Heat the pan Place a non-stick or stainless-steel pan over medium heat. Add the olive oil and allow it to warm (not smoke). Step 2 - Cook the sardines Lay the sardines gently into the pan in a single layer. Cook for 2–3 minutes per side, until the skin turns lightly golden and releases easily from the pan. Step 3 - Season simply Sprinkle with sea salt and cracked black pepper while cooking or just after removing from the pan. Step 4 - Serve immediately Transfer to a plate and enjoy warm. Optional: If you're not doing an offical sardine fast, a great addition is to serve with fresh lemon with added chilli and parsley flakes. Nutrition and Cooking Times | Cook time: 5-7 minutes Serves: 1-2 Nutrient Value (per serving): Calories: 520cal | Protein: 62g | Fat: 38g | Carbohydrates: 0g |