Mediterranean chicken

Total Time
35 min
15 min
20 min
Battered and then oven fried, these chicken breasts then get topped with a Mediterranean-inspired vegetable salsa. The seasoned batter crisps up in the heat of the oven and also helps insulate the chicken, keeping it moist. We opted for an Italian dressing to mix with the vegetables, but a variety of vinaigrette flavors will complement the other ingredients. Use whatever olive variety that you like; kalamata and Castelvetrano olives would both be delicious choices. When buying avocados, be cognizant of when you plan to use them. If it will be a few days, buy a firm one so that it will be ripe by the time you’re ready to use it. If you plan to use it the same day, then find one that’s a tad soft.


Lemon pepper

2 tsp

All-purpose flour


Uncooked boneless skinless chicken breast(s)

1 pound(s), four 4 oz pieces

Uncooked scallion(s)

4 medium, chopped

Fresh lemon juice

3 Tbsp, (juice of 1 lemon)

Curry powder

tsp, pinch

Diet Italian salad dressing (2 calories per tbs)

3 Tbsp, fat-free


½ cup(s), sliced, peeled

Fresh tomato(es)

3 small, plum, diced


7 gm, jumbo pitted,chopped


  1. Preheat oven to 400ºF. Coat a baking dish with cooking spray.
  2. Combine seasoning and flour. Lightly coat chicken with cooking spray, then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.
  3. In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes, and olives.
  4. Divide chicken breasts between four plates and top with avocado salsa.