Sheet‑Pan Mediterranean Chicken with Roasted Veggies

Description: One‑pan, low‑carb dinner ready in ~30 minutes — lean chicken, colorful non‑starchy vegetables, olive oil and herbs for big Mediterranean flavor with steady blood sugar.

Ingredients (with Glycemic Index for each):

• 1 lb (450 g) boneless skinless chicken breasts, cut into 1‑inch pieces — GI: 0
• 2 cups cauliflower florets — GI: 15
• 1 medium zucchini, sliced into half‑moons (about 1 1/2 cups) — GI: 15
• 1 red bell pepper, seeded and cut into strips — GI: 25
• 1 cup cherry tomatoes — GI: 30
• 1 small red onion, cut into wedges — GI: 10
• 2 tbsp extra‑virgin olive oil — GI: 0
• 1 tbsp lemon juice — GI: 0
• 1 tsp lemon zest — GI: 0
• 2 cloves garlic, minced — GI: 0
• 1 tsp dried oregano — GI: 0
• 1 tsp dried thyme — GI: 0
• 1/2 tsp smoked paprika — GI: 0
• 1/2 tsp fine sea salt (adjust to taste)
• 1/4 tsp freshly ground black pepper
• 2 tbsp crumbled reduced‑fat feta (optional) — GI: 0
• 2 tbsp chopped fresh parsley or basil for garnish — GI: 0

Cooking instructions:

1. Preheat oven to 425°F (220°C). Line a large sheet pan with parchment or foil.
2. In a large bowl, whisk olive oil, lemon juice, lemon zest, garlic, oregano, thyme, smoked paprika, salt and pepper.
3. Add chicken pieces, cauliflower, zucchini, bell pepper, cherry tomatoes, and red onion to the bowl. Toss until everything is evenly coated.
4. Spread mixture in a single layer on the sheet pan, leaving small space between pieces for even roasting.
5. Roast 18–22 minutes, tossing halfway, until chicken is cooked through (internal temp 165°F/74°C) and vegetables are tender and slightly caramelized. If vegetables are browning too fast, reduce oven to 400°F and extend time by 5–7 minutes.
6. Remove from oven, sprinkle with feta (if using) and chopped herbs. Let rest 2 minutes and serve.

Flavor profile explanation:

• Bright citrus and garlic with classic Mediterranean herbs and a hint of smoked paprika deliver savory, fresh, slightly tangy flavors that complement the roasted vegetables and lean chicken without added sugars.

Serving size:

• Makes 4 servings (about 4 oz chicken and 1.5 cups vegetables per serving).

Nutritional facts (per serving)

• Calories: 260 kcal
• Total Fat: 11 g
  • saturated fat: 2.5 g
  • trans fat: 0 g
• Cholesterol: 70 mg