Health Advice



Mediterranean Diet Pattern for Health

Charlyn Fargo on

2 tablespoons olive oil, divided

1/4 teaspoon salt, divided

1/4 and 1/8 teaspoon pepper, divided

1 (14-ounce) can fire roasted diced tomatoes, no salt added

1/4 cup pitted Kalamata olives

5 ounces baby spinach


1/4 cup crumbled feta cheese

Season the chicken breasts with 1 tablespoon olive oil, 1/4 teaspoon salt and 1/4 teaspoon pepper. Grill chicken for about 7 minutes on each side, until an inserted thermometer reaches 165 F. Place cooked chicken on a clean dish and set aside. Meanwhile, heat a large skillet over medium-low heat. Add the remaining 1 tablespoon olive oil to coat the pan. Then add the diced tomatoes and olives and cook for about 3 minutes, stirring often. Add the spinach, 1/8 teaspoon salt and 1/8 teaspoon pepper and continue cooking, stirring often with tongs, until the spinach is wilted, about 5 minutes. Divide the spinach mixture into 4 servings, then top each serving with 1 grilled chicken breast and 1 tablespoon feta cheese. Serves 4.

Per serving: 350 calories; 41 grams protein; 7 grams carbohydrate; 16 grams fat; 2 grams fiber; 430 milligrams sodium.


Charlyn Fargo is a registered dietitian with SIU Med School in Springfield, Illinois. For comments or questions, contact her at or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators writers and cartoonists, visit the Creators website at



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