Herb-Roasted Mediterranean Chicken with Vegetables

Start to finish: 45 minutes

Servings: 4 servings

A healthy Mediterranean-style dish featuring herb-roasted chicken breast with colorful roasted vegetables. This recipe is particularly suitable for weight management and those following Mediterranean diet principles, as it combines lean protein with nutrient-rich vegetables in a low-energy-density meal.

The dish is naturally gluten-free, dairy-free, and paleo-friendly, making it versatile for various dietary needs. The cooking method uses minimal added fats while maintaining moisture and flavor through roasting, and the high protein and fiber content promotes satiety.

The recipe can be adapted for different dietary needs by reducing olive oil and using broth instead, cooking vegetables longer for easier digestion, or adjusting portion sizes. For those watching sodium intake, herbs can be increased while reducing salt.

Ingredients

• 4 6-ounce skinless chicken breasts
• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 4 garlic cloves, minced
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1 teaspoon dried rosemary
• Salt and black pepper to taste
• 2 cups cherry tomatoes
• 2 medium zucchini, sliced
• 1 red bell pepper, chunked
• 1 red onion, cut into wedges
• Fresh basil leaves for garnish

Instructions

1. Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. In a bowl, combine one tablespoon olive oil, half the garlic, half the herbs, lemon juice, salt, and pepper.
3. Brush chicken breasts with the herb mixture.
4. In another bowl, toss vegetables with remaining olive oil, garlic, and herbs.
5. Arrange chicken and vegetables on the baking sheet, keeping vegetables in a single layer.
6. Roast for 25 to 30 minutes, or until chicken reaches 165°F internal temperature.
7. Let chicken rest for 5 minutes before serving. Garnish with fresh basil.

Nutritional information

• Calories: 300 calories
• Protein: 35 g
• Carbohydrates: 12 g
• Fiber: 4 g
• Fat: 14 g
• Sodium: 320 mg

Suitable for

Gluten Free Diet, Mediterranean Diet, Low Lactose Diet, Paleo Diet, Low Carbohydrate Diet