Fact checked by Shannon Sparks
Blue zones are regions around the world known for their residents’ longevity, with many people living to age 100 and beyond. These places include Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; Okinawa, Japan; and Loma Linda, California.
People in blue zones tend to have lower rates of chronic disease, such as cancer, cardiovascular disease, diabetes, and dementia.
Two of these regions, Sardinia and Ikaria, are in the Mediterranean. Blue zone and Mediterranean diets emphasize fruits and vegetables, healthy fats like extra virgin olive oil, and small amounts of lean protein.
Bring a little blue zone living to your kitchen with this healthy Mediterranean vegetable and chicken bowl. The one-pan dinner (or two pans, if you like extra veggies) is inspired by the eating patterns of these regions.
Mediterranean Vegetable and Chicken Bowl with Creamy Feta Sauce
This dish tastes great on its own, but you can also serve it over rice or mixed greens.
Prep time: 15 minutes | Cook time: 30 minutes
Ingredients
1 pound boneless chicken breasts, pounded to 1/2-inch thickness
8 ounces baby bella (or cremini) mushrooms, sliced or quartered
12 ounces multicolored small tomatoes, halved
2 medium zucchinis, sliced (about 1 pound)
1/2 small yellow onion, sliced
1/4 cup pitted Kalamata olives
2 lemons, one quartered and the other juiced (about 2 to 3 tablespoons of juice)
2 tablespoons extra virgin olive oil
1 teaspoon dried oregano
1/2 teaspoon freshly cracked black pepper
1/2 teaspoon sea salt
4 ounces low-fat feta cheese, crumbled
4 to 5 tablespoons nonfat milk
1 tablespoon honey
2 tablespoons chopped fresh basil
Directions
Preheat the oven to 350 F. Line a baking sheet with a silicone baking mat or parchment paper. Arrange the chicken, lemon quarters, and vegetables on the baking sheet. Drizzle with olive oil and lemon juice, then season with oregano, pepper, and salt. Bake for 30 minutes or until the chicken’s internal temperature reaches 165 F.
Meanwhile, combine the feta, milk, and honey in a food processor and process for about 5 minutes, scraping down the sides every minute or two until smooth and creamy.
When the chicken and vegetables are finished baking, remove them from the oven, and slice the chicken breasts thinly.
To serve, plate about 3/4 cup of vegetables with one quarter of the chicken (about four slices), 1 tablespoon of feta sauce, and a sprinkle of fresh basil.
Makes 4 servings.
Nutrition per serving: 400 calories; 6 grams fat; 2 grams saturated fat; 0 grams trans fat; 85 milligrams cholesterol; 390 milligrams sodium; 16 grams carbohydrates; 5 grams sugar;
3 grams fiber; and 40 grams protein.
Note: You will have leftover feta sauce, which tastes great on sandwiches and salads. To round out this bowl, add brown rice, mixed greens, and cannellini beans or chickpeas, if desired.
You can also turn the ingredients into sandwiches or wraps.
