Sheet‑Pan Mediterranean Chicken with Roasted Veggies
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Ingredients
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.
- 7
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.
- 8
Makes 4 servings (about 4 oz chicken and 1.5 cups vegetables per serving).
- 9
Calories: 260 kcal
- 10
**Total Fat:** 11 g
- 11
saturated fat: 2.5 g
- 12
trans fat: 0 g
- 13
**Cholesterol:** 70 mg
- 14
**Sodium:** 380 mg
- 15
**Total Carbohydrate:** 10 g
- 16
dietary fiber: 3.5 g
- 17
total sugars: 5 g
- 18
added sugars: 0 g
- 19
**Protein:** 30 g
- 20
Vitamin C: good source (from peppers, tomatoes)
- 21
Calcium: ~70 mg
- 22
Iron: ~1.5 mg
- 23
Low in digestible carbohydrates and high in lean protein and fiber-rich vegetables to slow glucose absorption. Uses olive oil and herbs for flavor instead of sugary sauces; portion control keeps carbs and calories moderate.
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.
- Preheat oven to 425°F (220°C). Line a large sheet pan with parchment or foil.
- In a large bowl, whisk olive oil, lemon juice, lemon zest, garlic, oregano, thyme, smoked paprika, salt and pepper.
- Add chicken pieces, cauliflower, zucchini, bell pepper, cherry tomatoes, and red onion to the bowl. Toss until everything is evenly coated.
- Spread mixture in a single layer on the sheet pan, leaving small space between pieces for even roasting.
- 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.
- 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.
-
Makes 4 servings (about 4 oz chicken and 1.5 cups vegetables per serving).
Nutritional facts (per serving)
-
Calories: 260 kcal
- saturated fat: 2.5 g
- trans fat: 0 g
-
Cholesterol: 70 mg
-
Sodium: 380 mg
- dietary fiber: 3.5 g
- total sugars: 5 g
- added sugars: 0 g
-
Protein: 30 g
-
Vitamin C: good source (from peppers, tomatoes)
-
Calcium: ~70 mg
-
Iron: ~1.5 mg
Disclaimer: Nutritional facts are AI‑generated estimates and not guaranteed accurate.
Type‑2 Diabetic Friendly explanation:
- Low in digestible carbohydrates and high in lean protein and fiber-rich vegetables to slow glucose absorption. Uses olive oil and herbs for flavor instead of sugary sauces; portion control keeps carbs and calories moderate.
A great diabetic-friendly option. Publish it so others managing diabetes can find it too!
