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Greek Baked Chicken with Sun-Dried Tomatoes, Fresh Herbs & Lemon

Heart failure means your heart is struggling to pump blood efficiently — and sodium is one of its biggest enemies. Even small amounts of excess sodium cause your body to retain fluid, increasing the volume of blood your already-struggling heart has to pump. This dish was built around zero added sodium and maximum heart-protective nutrition. Chicken breast is one of the leanest proteins available — delivering the amino acids your heart muscle needs to maintain strength without the saturated fat load of red meat that increases cardiovascular strain. Sun-dried tomatoes bring concentrated lycopene — one of the most powerful antioxidants for cardiovascular protection, directly linked to reduced risk of heart disease progression. Fresh herbs replace salt entirely as a flavour carrier — oregano and thyme both carry anti-inflammatory compounds that support vascular health. And olive oil delivers oleic acid and polyphenols that actively improve arterial flexibility. This is Greek food stripped back to what actually matters — flavour and heart health in equal measure.
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Prep Time 20 minutes
Cook Time 35 minutes
Total Time 55 minutes
Servings: 2 people
Course: Main Course
Cuisine: Greek, Healthy
Calories: 310
Ingredients Equipment Method

Ingredients
  

  • 2 chicken breasts skinless (approx. 150g each)
  • 40 g sun-dried tomatoes no salt, no oil
  • 1 tbsp extra virgin olive oil
  • 1 tbsp fresh oregano chopped
  • 1 tbsp fresh thyme chopped
  • 2 tbsp fresh parsley chopped
  • 1 medium lemon zested and juiced
  • ½ tsp garlic powder
  • ¼ tsp black pepper freshly ground

Equipment

  • 1 Oven Preheated to 190°C (375°F)
  • 1 Baking dish Min. 20x30cm (8x12 inch)
  • 1 Aluminium foil For covering dish
  • 1 Small mixing bowl For marinade
  • 1 Zester or microplane For lemon zest
  • 1 Citrus juicer For lemon juice

Method
 

  1. In a small bowl combine the olive oil, lemon juice, lemon zest, garlic powder, black pepper, and half the fresh herbs. Mix well. Place the chicken breasts in a baking dish and pour the marinade over them, turning to coat evenly. Let marinate for at least 30 minutes at room temperature — the lemon juice tenderises the chicken beautifully without any need for salt.
  2. Preheat your oven to 190°C (375°F). If your sun-dried tomatoes are very dry, soak them in warm water for 5 minutes then drain well. Roughly chop into smaller pieces and scatter over and around the chicken in the baking dish.
  3. Cover the baking dish tightly with foil and bake for 20 minutes. Remove the foil and bake for a further 8–10 minutes until the chicken is golden on top and cooked through — internal temperature should reach 74°C (165°F).
  4. Remove from the oven and let the chicken rest for 5 minutes — resting allows the juices to redistribute through the meat. Slice each breast, spoon the pan juices and sun-dried tomatoes over the top, and scatter the remaining fresh herbs generously over everything. Serve with steamed vegetables or white rice.