Looking for a delicious dish that’s both nutritious and full of bold flavors? Herb-Crusted Baked Chicken with Olive Tapenade and Quinoa Tabouli brings the Mediterranean right to your kitchen. This meal is vibrant, balanced, and ideal for lunch or dinner. Whether you’re focused on heart health, weight control, or simply want to eat cleaner, this recipe is a winning pick.
What Is Herb-Crusted Baked Chicken with Olive Tapenade and Quinoa Tabouli?
This dish combines three components that create a complete, satisfying meal. The baked chicken is encrusted with a mix of flavorful herbs to lock in moisture and taste. On the side, you get a bold, tangy olive tapenade that adds a Mediterranean punch. Lastly, quinoa tabouli brings freshness and balance with chopped vegetables, fresh parsley, mint, and lemon juice over protein-packed quinoa.
Why Is This Dish Good for You?
This Mediterranean-inspired meal is loaded with nutrients. The chicken offers lean protein, which helps build muscle and keeps you satiated. Quinoa is a high-fiber, gluten-free grain that contains all nine essential amino acids. The olive tapenade, made with heart-healthy olives and olive oil, boosts good fats that support cardiovascular well-being. Fresh vegetables and herbs provide antioxidants and vitamins that help your body fight inflammation and boost immunity.
Health Tip: While olives and olive oil are healthy in moderation, they can be high in sodium and fat. Use minimal added salt in the tapenade and watch portion sizes if you’re managing sodium or fat intake.
Ingredients You’ll Need
For the Herb-Crusted Baked Chicken:
- 4 boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup whole wheat breadcrumbs (optional for crunch)
For the Olive Tapenade:
- 1 cup pitted Kalamata olives
- 1 tablespoon capers
- 1 small garlic clove
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1/4 teaspoon black pepper
For the Quinoa Tabouli:
- 1 cup uncooked quinoa
- 2 cups water
- 1 cup cherry tomatoes, diced
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/4 cup chopped fresh parsley
- 2 tablespoons chopped fresh mint
- 3 tablespoons lemon juice
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
Step 1: Prep the Chicken
Preheat your oven to 400°F (200°C). Mix olive oil, oregano, thyme, garlic powder, salt, and pepper in a small bowl. Brush the mixture over the chicken breasts. If using breadcrumbs, press them into the chicken to form a light crust. Place the chicken on a baking sheet lined with parchment paper. Bake for 25-30 minutes or until the internal temperature reaches 165°F (75°C).
Step 2: Make the Olive Tapenade
While the chicken bakes, prepare the tapenade. In a food processor, combine olives, capers, garlic, olive oil, lemon juice, and pepper. Pulse until finely chopped but not pureed. Set aside for serving.
Step 3: Cook the Quinoa
Rinse the quinoa thoroughly under cold water. In a medium pot, combine quinoa and water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until the water is absorbed. Remove from heat and let sit for 5 minutes. Fluff with a fork and allow to cool.
Step 4: Mix the Tabouli
In a large bowl, combine the cooled quinoa, tomatoes, cucumber, red onion, parsley, and mint. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper. Pour the dressing over the tabouli and toss to mix.
Step 5: Serve
Plate each dish with one chicken breast topped with a generous spoonful of olive tapenade, alongside a scoop of quinoa tabouli. Garnish with extra parsley or lemon wedges if desired.
Final Thoughts
This Mediterranean recipe is perfect for healthy eating without sacrificing flavor. It’s great for meal prep, dinner parties, or family dinners. The different textures and flavors make every bite exciting. Incorporate this into your weekly rotation for a balanced, crave-worthy meal that supports your body and delights your taste buds.
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