Chicken with Feta recipes is a traditional Mediterranean recipe that pleases both young and old. Baked chicken and feta is a simple, yet delicious combination of chicken, wine, and feta cheese. From the pantry I keep only feta cheese, because this cheese is used in many recipes. I use it like a salt, but I don’t put it in salads.
Health benefits of feta cheese are numerous. Due to its high nutrients, it has been consumed for both breakfast and as an aftertaste. You might think of feta cheese as just another cheese that you find on a salad or burger. You may have heard some things about it but you might still not know the health benefits of feta that it actually has.
Chicken With Feta Recipes
- 20m prep
- 30m cook
- 4 servings
Baked chicken breasts are made exotic with the use of Persian feta stuffing.
INGREDIENTS
- 1kg desiree potatoes, peeled, chopped
- 4 x 200g chicken breasts
- 100g (1/2 cup) Persian (marinated) feta, crumbled
- 1 lemon, zested
- 2 tbsp thyme leaves, plus extra small sprigs, to serve
- 1 clove garlic, crushed
- Salt and pepper, to season
- 2 tbsp olive oil
- 180ml (3/4 cup) pouring cream, warmed
- 100g butter, chopped
- Steamed green beans, to serve
- Lemon wedges (optional), to serve
- Select all ingredients
METHOD
- Step 1Place potatoes in a saucepan of cold salted water, bring to a simmer, then cook for 15 minutes or until tender and easily crushed with the back of a spoon.
- Step 2Meanwhile, using a sharp knife, make a horizontal incision into chicken the length of each breast to form a pocket (don’t cut all the way through).
- Step 3Preheat oven to 200C. To stuff chicken, place feta, zest, thyme and garlic in a small bowl. Season with salt and pepper, then combine well. Divide stuffing among chicken pockets and spread evenly.
- Step 4Heat oil in a large, ovenproof frying pan over high heat. Cook stuffed chicken for 2 minutes or until golden. Turn over, then cook in oven for a further 12 minutes or until cooked through. Remove pan from oven, turn chicken over, then rest in pan for 5 minutes.
- Step 5Drain potatoes well in a colander and return to pan. Using a potato masher, mash until smooth. Add cream and butter, season, then stir to combine.
- Step 6Cut stuffed chicken in half. Divide mash among plates, then top with chicken. Scatter with extra thyme and serve with green beans and lemon wedges, if using.
Baked chicken and feta
Ingredients
- Oil spray
- 1 x 3 second spray(s)
- Skinless chicken breast
- 600 g, (4 x 150g fillets)
- Olive oil
- 1 tbs
- Brown onion
- 1 medium, chopped
- Garlic
- 1 clove(s), crushed
- Canned diced tomatoes
- 400 g, diced
- Ground paprika
- 1 tsp, (smoked)
- Reduced fat feta cheese
- 100 g, cut into 4 pieces
- Black olives, drained
- 40 g, pitted kalamata
- Corn
- 2 individual, halved
- Fresh flat-leaf parsley
- ⅓ cup(s)
- Lemon(s)
- 1 medium, cut into wedges, to serve
Instructions
- Preheat oven to 200°C or 180°C fan-forced. Lightly spray a large non-stick frying pan with oil and heat over medium heat. Add chicken and cook for 2–3 minutes each side or until browned, then transfer to a 1.5 litre (6-cup) ovenproof dish.
- Add olive oil and onion to pan and cook, stirring, for 2–3 minutes or until softened. Add garlic and cook, stirring, for 1 minute or until fragrant. Add tomatoes and paprika and cook, stirring occasionally, for 8–10 minutes or until sauce thickens slightly. Pour sauce over chicken, top with kalamata olives, then bake for 10–12 minutes or until chicken is golden and cooked.
- Meanwhile, cook corn cobs in a large saucepan of boiling salted water for 10–15 minutes or until tender. Drain. Crumble feta over chicken, sprinkle with fresh parsley, then serve with corn and lemon wedges on the side.
Notes
SERVING SUGGESTION: Enjoy with steamed snow and sugar snaps peas. TIP: If you like, use mild paprika instead of the smoked variety.
Feta Chicken Bake
This plate of Crispy Feta with Lemon Pepper Chicken and Rice is full of flavor, color, and deliciousness. It’s going to become a new favorite. Crispy pan-fried feta cheese paired with spicy garlic chicken, peppers, and severed over rice. When you’re in need of an easy, vibrant, and fresh – yet still totally exciting dinner, make this. Every bite is layered with delicious Middle Eastern inspired flavor. It’s hard to beat crispy feta!
Leave it to me to figure out a way to turn a block of feta cheese into dinner. It’s no secret that I love to use feta in many ways, but this might just be my favorite. It’s crispy, warm, melty, and so delicious. It has fragrant roasted peppers…plus chicken to balance things out.
How this dish really came to fruition is something I could never fully explain. It was 100% created within my head. And while I had no idea what to call the recipe, I’ve been so excited to share it. This really is a new favorite.
So much incredible flavor here, so simple, and just delicious!
details
While things might seem complicated, I promise I made this as simple as possible. Since the chicken takes the longest to cook, start here. I decided to roast it up with a mix of paprika, cumin, and ginger. All simple Middle Eastern spices.
To that same pan, I added a ton of bell peppers…red, orange, and yellow, then shallots and garlic.
Everything roasts together, creating the most fragrant dish. The chicken and peppers alone are a meal in itself.
But the feta makes everything better! The feta was the real reason for the idea of this whole meal. Basically, I wanted to turn a block of crispy feta cheese into dinner. I also knew I wanted peppers and rice, then I built out the recipe from there.
The feta is actually so simple. You need a block of feta cheese and either cornstarch or arrowroot powder. The cornstarch helps the feta to crisp nicely in the skillet. Use a little olive oil to pan-sear the feta and that’s it. It needs nothing more.
For serving, I whisked up a simple vinaigrette with olive oil, champagne vinegar, honey, chili flakes, salt, and pepper.
And then rice, you really do need rice. Rice, or even orzo, would be good too – but I love rice with this dish. Spoon the chicken and peppers over warm rice, then break the feta over the peppers. Next, take the vinaigrette and pour it over everything, then add lots and lots of fresh herbs…cilantro and dill are my usual mix.
Oh, and we can forget the naan, it’s great for scooping. My ideal meal any night of the week!
Nutrition Facts
- Per Serving:
- 168 calories; fat 5g; cholesterol 75mg; saturated fat 2g; carbohydrates 1g; protein 29g; sodium 221mg.
HEALTH BENEFITS OF FETA
Feta cheese is a soft, white-colored cheese typically made from the milk of sheep and goats. One of the oldest cheeses in the world, it’s known for a rich aroma and slightly sour taste.
While feta cheese provides you with an excellent source of nutrients like calcium and protein, it also contains high amounts of sodium and saturated fat.
Feta is lower in fat than many other cheeses, however, and is considered a reasonable option to eat in moderation. Because it’s not traditionally made from cow’s milk, but with milk from sheep and goats, it’s also easier to digest.
Feta cheese also contains a number of B vitamins, which support a healthy nervous system, healthy skin, and energy production.
Potential Health Benefits of Feta Cheese
Feta cheese is a good source of essential vitamins and minerals. However, the high sodium content in feta cheese may cause complications with certain medical conditions.
Research has found that when eaten in moderation, feta has the following potential health benefits:
- Bone Health
Feta contains more calcium than many other cheeses. Calcium helps you maintain healthy teeth and bones.
Feta cheese also has high levels of phosphorus. Consuming these phosphorus and calcium together has been linked to improved bone density and osteoporosis prevention.
2. Weight Management
Feta contains a fatty acid known as conjugated linoleic acid (CLA). Experimental studies have shown that CLA can help reduce body fat. These studies also show that CLA can help improve your body composition in the long term.
However, these studies are not consistent and further testing is required. Additionally, some studies have shown that CLA can have negative effects on sugar metabolism and cholesterol levels.
3. Gut Health
Fermented foods like feta cheese contain probiotics. These strains of good bacteria promote a healthy gut and support immune system function.
Researchers are studying if probiotics can help with symptoms of diarrhea and constipation associated with both irritable bowel syndrome and inflammatory bowel disease.
4. Lowers Risk of Diabetes
Researchers have found that protein and calcium (both of which are plentiful in feta) can help control your body’s blood sugar levels, reducing your risk of developing diabetes and helping to manage existing blood sugar-related conditions.
Potential Risks of Feta Cheese
Feta cheese is a low-calorie source of many vitamins and minerals, but it also has a high sodium content. It contains saturated fats as well, which should be limited to less than 10 percent of your daily calorie count.
Consider the following before including feta cheese in your diet:
- Blood Pressure
Excessive sodium in your diet has been shown to contribute to high blood pressure, which is linked to chronic issues like kidne y disease, stroke, and heart disease.
2. Kidney Function
Although feta cheese contains healthy amounts of calcium, the phosphorus in feta may weaken bones in people with kidney disease.
3. Pregnancy Concerns
Soft, unpasteurized cheeses like feta can contain Listeria monocytogenes, a bacterium that can cause mild flu-like symptoms in adults. The bacterium may be quite harmful to unborn babies, however, and pregnant women are advised not to consume unpasteurized cheeses.
4. Medication Interactions
Feta also contains tyramine, a naturally occurring substance found in aged and fermented foods. Tyramine has been associated with blood-pressure spikes, heart palpitations, and severe headaches in people taking monoamine oxidase inhibitor (MAOI) drugs. For example, those prescribed for depression or Parkinson’s disease.