Prep Time: 20 minutes | Cook Time: 30 minutes | Total Time: 50 minutes |*Servings: 4
Capture the flavours of the Mediterranean in this easy, protein-rich sheet pan recipe. Skinless chicken breasts are a lean protein that give us exposure to amino acids, which help maintain or increase our muscle mass. The marinade in this meal contains many anti-inflammatory ingredients, including olive oil and generous amounts of herbs. Vegetables, such as bell peppers and tomatoes, are rich in vitamin C. Vitamin C helps prevent collagen breakdown and can help manage or prevent gout.
Nutritional information (per serving*): Calories: 376; Total Fat (22g); Saturated Fat (4g); Monounsaturated Fat (14g); Carbohydrates (15g); Protein (32 g); Fibre (3g); Sodium (91mg); Omega-3 Fatty Acids (0.2g)
Ingredients
Marinade:
- 1/3 cup extra virgin olive oil
- Juice of a whole lemon or ¼ cup
- 3 cloves garlic, finely chopped
- 2 tsp dried oregano
- 2 tsp dried thyme
- 2 tsp dried rosemary
- 2 tsp maple syrup
- 1 tsp black pepper
- 1 tsp Dijon mustard
- 1 tsp salt (optional)
Sheet pan chicken and vegetables:
- 2 boneless, skinless chicken breasts, sliced into 1-inch thick strips
- 1 medium zucchini, sliced into ½-inch thick circles
- 1 large orange or yellow bell pepper, chopped into ½-inch thick pieces
- 1 medium red onion, sliced into ½-inch thick wedges
- 1 pint of cherry tomatoes
- ½ cup of fresh parsley, chopped (for the garnish)
Optional garnishes:
- ½ cup Kalamata olives, pitted
- 1/3 cup low fat feta cheese
- Lemon wedges
Instructions
Step 1
Preheat the oven to 425°F. Cover a large baking sheet with foil.
Step 2
In a small bowl, combine all the marinade ingredients and whisk until blended.
Step 3
Place the sliced chicken breasts into a bowl and add ½ of the marinade. Using a fork, toss the chicken to ensure it is well-coated (add more marinade if needed). Marinate the chicken 10 minutes.
Step 4
While the chicken marinates, place all the vegetables onto the foil-covered baking sheet. Cover the vegetables with the remaining marinade and mix to ensure they are evenly coated.
Step 5
Place the sliced chicken onto the baking sheet with the vegetables. Nestle the chicken around the vegetables and bake for 30 minutes.
Step 6
Remove the baking sheet from the oven. The vegetables should be soft and the chicken cooked through to 165°F. Garnish with parsley before serving.
Optional
For an additional burst of flavour, garnish with Kalamata olives, low fat feta and lemon wedges.
Extra tips:
- Serve with whole grain pita, lentils, rice, couscous or baby potatoes for additional fibre and energy.
- Use your favourite vegetables, such as cauliflower or broccoli. The thickness should be similar to ensure even cooking.
- Serve with plain Greek yogurt as a dip for chicken and vegetables. This will provide additional calcium and protein.
- Instead of feta, sprinkle nutritional yeast flakes for additional vitamin B12 and protein.
- Consider adding freshly sliced avocado for additional healthy fat and flavour.
- Store in your fridge for up to 4 days.