Published on Updated on February 19, 2024 in Gluten free, Main Dish, Nut free
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Trust me: you need this simple Mediterranean Chicken Recipe in your life! One sheet-pan, two bowls to clean up, and you have a healthy family meal on the table in no time. A one-pan healthy recipe that’s flavorful and nutrition packed? What’s not to like?
The star of this dish is undoubtedly the chicken thighs. Juicy, tender, and briefly marinated in a blend of zesty lemon, aromatic garlic, earthy oregano, and thyme. Then, there’s the veggies. We’ve got zucchini, bell pepper, red onion, and cherry tomatoes. Each one brings its unique texture and flavor, adding layers of depth to this dish. And the colors! It’s like a rainbow on your plate, making this meal as pleasing to the eyes as it is to the palate.
But we’re not done yet! Once everything’s baked to perfection, we add a sprinkle of Kalamata olives and feta cheese. The olives offer a delightful salty contrast, while the feta adds a creamy, tangy note. It’s like fireworks of flavor with every bite!
And the best part? This is all cooked in one pan. Yes, you heard it right! One pan means easy cooking and even easier clean-up. Plus, the aroma that fills your kitchen while this is baking – it’s like being transported straight to a rustic kitchen overlooking the Mediterranean Sea.
So, if you’re looking for a dish that’s hearty, healthy, and bursting with flavor, this Mediterranean chicken recipe is your answer! So, tie on that apron, preheat your oven, and get ready!
Ingredients
In addition to bone-in skin-on chicken thighs, here’s what you’ll need to make this healthy family meal:
- Chicken thighs (bone-in, skin-on): They’re juicy, flavorful, far cheaper than breasts, yet equally packed with protein.
- Extra virgin olive oil: It adds heart-healthy monounsaturated fats.
- Lemon, juiced: Brings a fresh, zesty kick, plus vitamin C and antioxidants.
- Garlic: Adds a savory depth to the marinade, offering numerous health benefits, including anti-inflammatory properties.
- Dried oregano and thyme: These Mediterranean herbs lend a beautiful aroma and flavor.
- Dijon mustard: Brings a subtle tanginess and acts as a natural emulsifier for the marinade.
- Salt and pepper: For that essential seasoning!
- Zucchini, yellow bell pepper, red onion, cherry tomatoes: These colorful veggies add a nutritional punch and make this a true Mediterranean diet chicken recipe.
- Kalamata olives: They give a salty touch and healthy monounsaturated fats.
- Feta cheese: Crumbled over the dish for a creamy, tangy element. It is lower in fat than many other cheeses.
- Parsley for garnish: Adds a pop of color and is rich in vitamins.
How to Make Mediterranean Sheet Pan Chicken
Ready to get cooking? Just follow the steps below (but stick around for the full recipe further down!).
- Prepare the marinade and let the chicken soak up all those delicious flavors.
- Get your veggies ready and drizzle them with the remaining marinade.
- Bake everything together in one pan – easy peasy!
Tips and Substitutions
- Feel free to swap in other veggies you have on hand.
- Make sure your chicken reaches an internal temperature of 165°F for safe eating.
- For extra crispy skin, pop it under the broiler for a couple of minutes.
- Nutrition data includes skin; omitting it reduces saturated fat content.
Make This a Complete Healthy Family Meal
Pair this Mediterranean sheet pan dinner with a whole grain such as brown rice, quinoa, farro, or mixed grains. For a Greek twist, try our Brown Rice with Spinach. Or how about a slice of whole grain bread to mop up those tasty juices?
Storage Instructions
Leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.
So there you have it – a simple Mediterranean chicken recipe that’s perfect for a healthy family meal, a one-pot wonder that’s as healthy as it is delicious. Give it a try, and we guarantee it’ll become a regular on your dinner rotation. Happy cooking!
More Healthy Family Meals
Healthy Salmon Dinner with Broccoli and Potatoes
Sheet Pan Chicken and Poblano
Mediterranean Salmon
Mediterranean Grilled Chicken
Brown Rice with Spinach
Mixed Grains
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5 from 3 votes
Mediterranean Sheet Pan Chicken
You need this simple Mediterranean Chicken Recipe in your life! One sheet-pan, two bowls, and you have a healthy family meal on the table in no time. A flavorful and nutrition packed one-pan recipe.
Prep Time20 minutes mins
Cook Time45 minutes mins
Total Time1 hour hr 5 minutes mins
Servings: 6
Author: Veronique Eichler
Equipment
Ingredients
- 6 chicken thighs (bone-in, skin on)
- 1/4 cup extra virgin olive oil
- 1 lemon, juiced
- 4 cloves garlic minced fine
- 2 tsp dried oregano
- 1 tsp dried thyme
- 1 tsp Dijon mustard
- 1 tsp kosher salt
- 1/2 tsp fresh ground pepper
- 1 zucchini
- 1 yellow bell pepper
- 1/2 red onion
- 1 pint cherry tomatoes
- 1/2 cup kalamata olives
- 1/4 cup feta cheese crumbled
- 2 tbsp parsley coarsely chopped
Instructions
Preheat oven to 425°F.
In a small bowl, prepare the marinade: mix together olive oil, lemon juice, garlic, oregano, thyme, Dijon mustard, salt and pepper. Whisk until combined.
Place chicken thighs in a glass bowl. Drizzle 2/3 of the marinade over the chicken, tossing it with tongs to make sure all surfaces are covered. Cover and let it rest while you prepare the vegetables.
Slice zucchini into half moons, bell pepper and red onion into thin strips. Place them on a baking sheet, along with the tomatoes.
Drizzle the remaining marinade over the vegetables and toss well until they are all covered.
Nestle the chicken thighs between the vegetables. Place in the oven and bake for 30 minutes.
After 30 minutes, remove from the oven. Spread the olives and crumbled feta cheese over the vegetables.
Return to the oven and bake another 10 to 15 minutes until the chicken is nicely browned.
Remove from the oven, sprinkle with parsley and serve.
Notes
- Feel free to swap in other veggies you have on hand.
- Make sure your chicken reaches an internal temperature of 165°F for safe eating.
- For extra crispy skin, pop it under the broiler for a couple of minutes.
- Nutrition data includes skin; omitting it reduces saturated fat content.
- Leftovers can be stored in an airtight container in the fridge for up to 4 days or in the freezer for up to 3 months.
Nutrition
Nutrition Facts
Mediterranean Sheet Pan Chicken
Amount per Serving
Calories
466
% Daily Value*
Total Fat
36
g
55
%
Saturated Fat
9
g
56
%
Trans Fat
0.1
g
Cholesterol
147
mg
49
%
Sodium
768
mg
33
%
Total Carbohydrate
9
g
3
%
Dietary Fiber
8
%
Total Sugars
4
g
4
%
Includes Added Sugar
g
Protein
26
g
52
%
Vitamin A
806
IU
16
%
Vitamin C
67
mg
81
%
Vitamin D
0.2
µg
1
%
Calcium
88
mg
9
%
Iron
2
mg
11
%
Potassium
657
mg
19
%
* Percent Daily Values are based on a 2000 calorie diet.
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3 Comments
-
Peter S Eichler
February 16, 2024 at 10:57 am ·Reply
Delicious, healthy, not difficult make….this is a winner! -
Mo
February 17, 2024 at 3:22 pm ·Reply
I don’t understand the “healthy” claim with the fats, sodium and cholesterol numbers.
Can anyone explain this to me?
Looks utterly delicious tho.-
Veronique Eichler
February 19, 2024 at 11:06 am ·Reply
Certainly, Mo. The concept of ‘healthy’ can be quite subjective, depending on individual health conditions and dietary requirements. As you’re aware, this blog focuses on recipes aligning with the Mediterranean Diet, a diet highly praised by the medical community for its holistic approach. Instead of emphasizing a specific nutrient or food group, the Mediterranean diet values the overall quality of your diet.
This particular recipe contains a moderate portion of poultry, a generous mix of colorful vegetables rich in diverse nutrients, as well as onion and garlic known for their anti-inflammatory benefits. It also includes olives and olive oil, lauded for their heart-healthy monounsaturated fats, a sprinkle of cheese for calcium and flavor, and herbs packed with antioxidants. To round off this balanced “healthy plate” — a concept endorsed by organizations like the USDA, WHO, American Heart Association, Harvard School of Public Health, among others — we suggest pairing it with a serving of brown rice with spinach.
Addressing your concerns about fat, sodium, and cholesterol, it’s crucial to note that you should prioritize advice from your healthcare provider. The nutrient content in this recipe doesn’t exceed any recommended dietary allowances. The Mediterranean Diet isn’t a low-fat diet but emphasizes the quality of consumed foods and beverages as part of an overall dietary pattern. If you’re worried about a specific nutrient, you can modify recipes to suit your needs. For instance, you could remove the chicken skin to reduce saturated fat or skip the salt in the marinade to lower sodium levels. As for dietary cholesterol, recent studies haven’t generally found a link between dietary cholesterol and cardiovascular risk. The AHA even suggests that cholesterol-rich foods can be part of a healthy diet.
I hope this addresses your query! I firmly believe that food should not only be nutritious but also visually appealing and flavorful, which this dish certainly is!
For further reading on this topic, feel free to check out these informative articles:
https://www.eatingwell.com/article/7935330/are-chicken-thighs-healthy/
https://www.heart.org/en/news/2023/08/25/heres-the-latest-on-dietary-cholesterol-and-how-it-fits-in-with-a-healthy-diet
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