Ingredients:

  • 4 boneless, skinless Chicken Breasts (approx. 6 oz / 170g each)
  • 1 large Red Onion, cut into 1-inch wedges
  • 1 large Red Bell Pepper (Capsicum), seeded and cut into 1-inch pieces
  • 1 large Yellow Bell Pepper (Capsicum), seeded and cut into 1-inch pieces
  • 1 cup (150g) Cherry Tomatoes, left whole
  • 1 cup (150g) Courgette (Zucchini), thickly sliced
  • ½ cup (75g) Kalamata Olives, pitted (optional)
  • Cooking spray or 1 tsp (5 ml) olive oil, for light greasing
  • 3 Tbsp (45 ml) Extra Virgin Olive Oil (for dressing)
  • 3 Tbsp (45 ml) fresh Lemon Juice
  • 2 cloves Garlic, finely minced
  • 1 Tbsp (15 ml) Dried Oregano
  • 1 tsp (5 ml) Dijon Mustard
  • ½ tsp (2.5 ml) Sea Salt (or to taste)
  • ¼ tsp (1.25 ml) Black Pepper
  • 2 Tbsp (30 ml) fresh Parsley, chopped (for garnish)

Instructions:

  1. Preheat the oven to 400°F (200°C). Lightly coat a large, rimmed baking tray with cooking spray or a brush of oil.
  2. Prepare the Chicken and Vegetables: Trim any excess fat from the chicken breasts and pat them dry. Chop the onion and peppers into evenly sized 1-inch pieces, slice the courgette thickly, and leave the cherry tomatoes whole.
  3. Create the Skinny Dressing: In a small bowl or jar, combine the olive oil, lemon juice, minced garlic, oregano, Dijon mustard, salt, and pepper. Whisk vigorously or shake until the dressing is fully emulsified and slightly thickened.
  4. Toss the Vegetables: Place all prepared vegetables (onions, peppers, tomatoes, courgette, and olives) onto the prepared baking tray. Pour about two-thirds (2/3) of the lemon-herb dressing over the vegetables and toss thoroughly to coat.
  5. Add the Chicken: Place the chicken breasts amongst the vegetables on the tray, ensuring they have a little space. Brush the remaining one-third (1/3) of the dressing evenly over the chicken breasts. Avoid overcrowding the tray.
  6. Initial Bake: Place the tray in the preheated oven and bake for 20 minutes.
  7. Flip and Finish: After 20 minutes, carefully flip the chicken breasts and gently stir the vegetables. Return the tray to the oven and bake for another 10 to 15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the juices run clear.
  8. Rest and Serve: Remove the tray from the oven and let the dish rest for 5 minutes. Sprinkle the entire dish generously with the freshly chopped parsley before serving directly from the pan.