Mediterranean Baked Chicken and Veggies

Recipe Introduction: Mediterranean Baked Chicken & Veggies

Quick Hook

Fancy some sunshine on a plate? This healthy weekend meals recipe is like a Mediterranean holiday, but way easier. It stars chicken and vibrant veggies.

Brief Overview

This mediterranean baked chicken dish hails from the sun-kissed shores, full of flavor. It's a super easy weekend dinners , taking about an hour from start to finish.

The recipe yields 4 servings , perfect for a healthy family meals weekend .

Main Benefits

This recipe is a nutritional powerhouse! It’s packed with protein and antioxidants. Serve it for a relaxed weekend lunch or dinner. It's a one-pan wonder that cuts down on washing up!

My Mediterranean Chicken Story

Honestly, I used to dread cooking on weekends. But then I found one-pan chicken recipes like this one. The magic? Everything cooks together! Minimal fuss, maximum flavor.

This easy sheet pan dinners is now a weekly favourite. The best part? It’s a guaranteed crowd pleaser. Even picky eaters love it!

What Makes This Chicken Special?

It is the marinade that really make this dish stand out. This healthy mediterranean recipes is vibrant, tangy, and herby.

I sometimes even double the marinade. The key is to let the chicken soak in all the delicious flavor before baking.

If I do not have time to prepare this healthy weekend meal prep , I prepared it in advance and leave it in the fridge.

Then I bake it when needed.

How Easy Is This Dish To Prepare?

This chicken and vegetable recipe is seriously fool proof! Just chop, toss, and bake. The hardest part is waiting for it to cook! It is quick quick healthy recipes weekend , ideal when you are short of time.

From Prep To Plate: A Tasty Walkthrough

We are talking about a delicious and vibrant baked chicken and vegetables combination. Prepping this dish feels like bringing a splash of summer onto your countertop.

So, next time you're stuck for healthy weekend meals ideas, give this a go. You won't regret it!

Ingredients & Equipment: Your Secret Weapons

Okay, let’s get down to brass tacks. You want healthy weekend meals ? First, you need the right ingredients. It's like building a house; good materials make all the difference.

Let's get this sorted!

Main Ingredients: The Stars of the Show

We're making Mediterranean Baked Chicken and veggies. So, quality is key, especially with the chicken!

• Chicken: 4 boneless, skinless breasts (about 6 oz/170g each). Look for free range, if you can. It tastes better, trust me!
• Olive Oil: 2 tablespoons (30 ml). Extra virgin is always a winner.
• Lemon Juice: 2 tablespoons (30 ml), freshly squeezed. None of that bottled stuff!
• Garlic: 2 cloves, minced. Go on, be generous!
• Red Bell Pepper: 1 , chopped. Shiny and firm is what you want.
• Yellow Bell Pepper: 1 , chopped.
• Zucchini: 1 , chopped. Smaller ones tend to be less watery.
• Red Onion: 1 , cut into wedges.
• Cherry Tomatoes: 1 cup , halved.
• Kalamata Olives: 1/2 cup , pitted and halved (75g). These bring the Mediterranean vibes.
• Fresh Parsley: 1/4 cup , chopped. This is the finishing touch, so make sure it's fresh!

Seasoning Notes: Flavour Boost!

Spice it up! These are your flavour allies for healthy mediterranean recipes .

• Essential Herbs: 1 teaspoon dried oregano, 1/2 teaspoon dried thyme. This combo is classic Mediterranean .
• Heat: 1/4 teaspoon red pepper flakes (optional). A little kick never hurt anyone.
• Salt & Pepper: To taste. Don't be shy, season generously!
• Substitutions: No thyme? Use rosemary. Both work great. I once accidentally used sage, and it was... interesting. Not recommended!

Equipment Needed: Keep It Simple

You don’t need fancy gear for easy sheet pan dinners or one-pan chicken recipes . Here's the bare minimum.

• Large Mixing Bowl: To toss everything together. Essential!
• Baking Sheet: This is your stage. You can get healthy family meals weekend with this simple trick!
• Parchment Paper: (Optional). For easy cleanup. I'm all about avoiding extra washing up. This will make easy weekend dinners a snap.
• Knife & Cutting Board: You know, for chopping stuff.
• Measuring Spoons & Cups: Unless you’re a pro. I like a good, quick healthy recipes weekend I can turn to, and this one's a winner! You'll have a blast making healthy weekend meal prep with this awesome and delicious recipe!

Cooking Method: Mediterranean Baked Chicken and Veggies

Let's get straight to it, yeah? We're making Mediterranean Baked Chicken and Veggies, a brilliant way to nail your healthy weekend meals .

Honestly, this is one of those easy sheet pan dinners that'll make you look like a proper chef without actually breaking a sweat.

It's all about throwing some bits and bobs together and letting the oven do its thing! If you looking for quick healthy recipes weekend , search no more! I remember once, I tried to rush it, and let me tell you, the chicken was.

.. let's just say, less than delightful. So, pay attention to the timings, alright?

Prep Steps: Get Your Bits in Order!

First things first, mise en place , innit? Roughly, it's just having everything ready to roll. Chop your veg bell peppers, zucchini, red onion.

Mince the garlic. Squeeze some lemon. Get your chicken out. Time saving tip : Chop all the veg at once! It's less faff later.

Always remember to wash your hands after handling raw chicken. And don't use the same chopping board for your salad! Eeek!

step-by-step to Deliciousness

1. Preheat the oven to 400° F ( 200° C) .
2. Whisk together 2 tablespoons olive oil, 2 tablespoons lemon juice, 2 teaspoons minced garlic, 1 teaspoon dried oregano, ½ teaspoon dried thyme, ¼ teaspoon red pepper flakes (optional), salt, and pepper.
3. Coat the chicken (4 boneless, skinless breasts) in the marinade.
4. Toss the veggies (1 chopped red and 1 yellow bell pepper, 1 chopped zucchini, 1 red onion cut into wedges, 1 cup halved cherry tomatoes, and ½ cup halved Kalamata olives) with the chicken.
5. Spread everything on a baking sheet.
6. Bake for 35- 40 minutes . The chicken's done when it hits an internal temperature of 165° F ( 74° C) .
7. Garnish with ¼ cup chopped fresh parsley, and serve. Enjoy one of the best healthy family meals weekend can offer!

Pro Tips: Elevate Your Bake

Want to be proper good? Marinate the chicken for at least 30 minutes before baking. That seriously boosts the flavour.

A common mistake is overcrowding the pan, which steams the vegetables instead of roasting them. Spread them out! This way you can ensure baked chicken and vegetables come out roasted instead of stewed.

Also, this makes a healthy weekend meal prep a breeze, as you can prep the ingredients the day before and bake it the day of.

Enjoy this simple one-pan chicken recipes and you will sure make a hit.

There you have it! That's how you make healthy mediterranean recipes and the most amazing easy weekend dinners . This recipe is great for any occasion, and you will surely get that feeling of "sunshine on a plate!".

Cheers!

Recipe Notes for Your Healthy Weekend Meals

Alright, so you're all set to make this amazing mediterranean baked chicken and veggies. Before you dive in headfirst, let's chat about a few things.

Little tips and tricks that'll take it from good to Oh my gosh, this is incredible! .

Serving Suggestions: Plating Like a Pro

Presentation matters, you know? Healthy weekend meals deserve to look as good as they taste! I love piling this baked chicken and vegetables high on a plate.

Garnish with extra parsley for a pop of freshness. A drizzle of good quality olive oil never hurts either!

For sides, couscous or quinoa works wonders. They soak up all those lovely juices. And a Greek salad? Honestly, it's the perfect fresh counterpoint.

As for drinks, a crisp white wine like Sauvignon Blanc is my go-to. But hey, a sparkling water with a lemon wedge is just as fab.

Think summer in the Med.

Storage Tips: Keeping the Goodness Going

Got leftovers? Lucky you! This one-pan chicken recipes are just as tasty the next day. Pop it in an airtight container and it'll be good in the fridge for up to 3 days.

Freezing? Yeah, you can do that too. But the veggies might get a bit softer when you reheat. Still tastes amazing, though.

When reheating, I usually use the microwave. You can also reheat it in the oven at 350° F ( 175° C) until heated through.

Variations: Make It Your Own

Honestly, this recipe is super versatile. Want to keep it veggie? Swap the chicken for tofu. It works a treat.

I have done similar substitutions in the past that provided unique and distinct flavours to each of my meals.

Feeling adventurous? Add a pinch of cayenne pepper to the marinade for a kick. No zucchini? Yellow squash is your friend.

The possibilities are endless. You are not restricted to what you are told, and you can create exciting easy weekend dinners too!.

If you want healthy mediterranean recipes but want to exclude some food or ingredients, there are plenty of substitutions you can make!.

Nutrition Basics: Goodness in Every Bite

Let's talk numbers! One serving of this healthy weekend meal prep is roughly around 350 calories, with a whopping 35g of protein.

Healthy family meals weekend like these are an easy way to get a dose of protein. Plus, you are getting a good dose of healthy fats and antioxidants from the veggies.

It's a win-win! Remember that these are approximate numbers and can vary based on ingredients and portion sizes. Want to know more about the nutrition information for this recipe? Check https://www.eatingwell.com/recipe/8050380/mediterranean baked-chicken vegetables/ .

So, what are you waiting for? This recipe is all about enjoying quick healthy recipes weekend and delicious food. Don't be afraid to experiment and make it your own. You got this!