Inspired by the cooking of countries such as Spain, Italy and Greece, the Mediterranean diet is renowned for its health benefits and well-balanced meals. Rich in fresh produce, whole grains, legumes, nuts and olive oil, the eating plan is full of nutrients and healthy fats to help you live a long and healthy life.

Cookbook author Rena Patten has compiled a collection of Mediterranean favourites, from grilled baby octopus to eggplant moussaka. Here, she shares an easy mid-week meal anyone can cook at home.

Spanish chicken with rice and chorizo

INGREDIENTS

• ½ tsp smoked paprika
• 1 tsp garlic powder
• salt and pepper
• 4 chicken thigh cutlets, skinless
• 1-2 tbsp extra virgin olive oil
• 2 chorizo sausages, sliced
• 1 large brown onion, chopped
• 4-5 garlic cloves, finely chopped
• 1 large red capsicum, cut into strips
• 1½ cups medium-grain rice
• 750ml hot chicken stock
• 125ml white wine
• 1⁄2-1 tsp saffron strands
• zest of 1 lemon
• salt and freshly ground black pepper
• 200g stuffed green olives
• good handful of chopped flat-leaf parsley
• lemon juice

METHOD

1. Mix together the paprika, garlic powder, salt and pepper. Rub the chicken with the paprika mixture until well coated, then set aside.
2. Heat the oil in a large, deep frying pan over medium heat and saute the chorizo sausage on both sides. Remove from the pan and set aside. Add the chicken to the pan and cook until it’s a deep golden colour on both sides. Remove from the pan and set aside with the chorizo sausage. Keep warm by covering with foil.
3. Add the onion to the pan and cook until soft then stir in the garlic and capsicum and cook for 2-3 minutes. Stir in the rice, stock, wine, saffron and lemon zest and season well with salt and pepper.
4. Return the chicken pieces and chorizo to the pan and nestle into the rice. Bring to the boil, then reduce the heat, cover and simmer for about 20-25 minutes, or until the rice and chicken are cooked. Scatter the olives over the chicken, cover, and simmer for another 5-8 minutes until all the liquid is absorbed.
5. Take off the heat and leave to stand for 5-10 minutes before serving with parsley and a good sprinkle of lemon juice.

Serves 4

This is an edited extract from The Mediterranean Table by Rena Patten, New Holland Publishers, RRP $45. Photographer: Joe Filshie.