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- 4 boneless, skinless chicken breasts - 2 cups cherry tomatoes, halved - 1 red bell pepper, chopped - 1 zucchini, sliced - 1 red onion, cut into wedges - 4 cloves garlic, minced The main ingredients in this recipe include juicy chicken breasts and fresh veggies. The colorful cherry tomatoes, red bell pepper, zucchini, and red onion add flavor and nutrition. You can always switch up the vegetables based on what you like or have on hand. - 1 teaspoon dried oregano - 1 teaspoon dried thyme - 1 teaspoon paprika - 1/2 teaspoon red pepper flakes (optional) - 4 tablespoons olive oil - Salt and pepper to taste Seasoning makes a big difference in this meal. The dried herbs like oregano and thyme give a nice Mediterranean flavor. The paprika adds a warm touch, while red pepper flakes can give a little kick if you want. Olive oil is key for cooking and helps blend the flavors. - Fresh parsley, chopped (for garnish) - Lemon wedges (for serving) To finish the dish, sprinkle fresh parsley on top. This adds a pop of color and taste. Serve with lemon wedges for a zesty twist that brightens the meal. You can place everything on the table directly from the sheet pan for a fun, casual meal! Preheating the oven First, set your oven to 425°F (220°C). Preheating is key for even cooking. Marinating the chicken In a large bowl, mix 4 chicken breasts with 2 tablespoons of olive oil. Add 4 minced garlic cloves, 1 teaspoon of oregano, 1 teaspoon of thyme, 1 teaspoon of paprika, and 1/2 teaspoon of red pepper flakes if you like some heat. Season with salt and pepper. Stir until each piece of chicken is coated well. Spreading chicken and vegetables on the sheet pan Grab a large sheet pan. Place the marinated chicken in the center. Now, add 2 cups of halved cherry tomatoes, 1 chopped red bell pepper, 1 sliced zucchini, and 1 red onion cut into wedges around the chicken. Drizzling olive oil and seasoning Take the remaining 2 tablespoons of olive oil and drizzle it over the veggies. Sprinkle some salt and pepper on top. Gently toss the vegetables on the pan to coat them evenly with oil and seasoning. Baking time and temperature Put the sheet pan in the oven for 20-25 minutes. The chicken should reach an internal temperature of 165°F (75°C), and the veggies should be tender. Optional broiling for char For a nice char, you can broil the dish for an additional 2-3 minutes. Just keep an eye on it so it doesn’t burn. Enjoy the flavors! - Ensuring chicken is cooked through: Use a meat thermometer. Aim for an internal temperature of 165°F (75°C). This step keeps your chicken juicy and safe to eat. - Best practices for vegetable tenderness: Cut vegetables into even sizes. This helps them cook evenly. Soft veggies like zucchini will cook faster, so check them early to avoid mushiness. - Presentation ideas: Serve right from the sheet pan for a casual look. Alternatively, transfer to a platter and drizzle pan juices over the top. This adds flavor and makes the dish visually appealing. - Ideal pairing options: Pair with warm pita bread or a fresh green salad. This adds flavor and makes for a balanced meal. - Leftover storage advice: Store leftovers in an airtight container. Keep them in the fridge for up to three days. This helps maintain freshness. - Reheating suggestions: Reheat in the oven at 350°F (175°C) for 10-15 minutes. This keeps the chicken and veggies from drying out. You can also use the microwave, but watch for overcooking. {{image_2}} You can switch the chicken for turkey or fish. Turkey breasts work well in this dish. They keep the same flavors and still taste great. Fish like salmon or cod can also shine here. Just adjust cooking times, as fish cooks faster than chicken. If you prefer a vegetarian option, use extra firm tofu or chickpeas. Both options soak up flavors nicely. Just marinate them like the chicken for the best taste. Using seasonal vegetables can boost your dish. Try asparagus in spring or squash in the fall. Broccoli and cauliflower are also great choices. They add texture and flavor. You can mix in different flavors by adding olives or artichokes. These ingredients bring a salty kick. Experiment with what you have on hand to keep it fresh. To spice things up, try adding other herbs. Rosemary and basil work well with this dish. They add a fragrant touch that brightens every bite. For a twist, drizzle some balsamic glaze or tahini sauce on top. This adds a rich flavor and an extra layer of taste. You can also sprinkle feta cheese for a creamy finish. - Each serving has about 350 calories. - The macronutrient blend is roughly 40% protein, 30% fats, and 30% carbs. - Chicken is a great source of protein. It helps build muscles and keeps you full. - The Mediterranean diet is rich in fruits, veggies, and healthy fats. It may lower heart disease risks. - This recipe is gluten-free. You can enjoy it without worrying about gluten. - If you want a low-carb meal, skip the potatoes or bread. Focus on the veggies and chicken. Can I use frozen chicken? Yes, you can use frozen chicken. Just make sure to thaw it first. This helps the chicken cook evenly. If you bake it from frozen, it will need more time in the oven. How do I know when the chicken is done? The chicken is done when its internal temperature reaches 165°F (75°C). You can check this with a meat thermometer. The juices should run clear, not pink. Can this recipe be meal-prepped? Yes, this recipe is great for meal prep. You can cook a batch and store it in containers. Just divide the chicken and veggies for easy meals during the week. How long can leftovers be stored? Leftovers can be stored in the fridge for up to 4 days. Make sure to keep them in an airtight container. You can also freeze them for up to 3 months. What can I use instead of olive oil? If you need a substitute for olive oil, you can use avocado oil or canola oil. These oils work well for roasting and have a mild flavor. Can I use dried herbs instead of fresh? Yes, you can use dried herbs instead of fresh. Use about one-third of the amount since dried herbs are more potent. For example, use 1 teaspoon of dried herbs. This blog post covered how to create a delicious oven-baked chicken dish. We explored key ingredients, from chicken and veggies to herbs and oil. I provided clear step-by-step instructions for preparation, cooking, and serving. You now have tips for cooking and storing leftovers, along with variations for customization. In summary, this recipe is flexible and healthy. It fits many diets, making it a great choice for any meal. Enjoy experimenting with flavors and ingredients to make it your own!

Sheet Pan Mediterranean Chicken Veggies

Experience the deliciousness of Mediterranean Bliss with this Sheet Pan Chicken & Veggie Fiesta! Perfectly seasoned chicken and vibrant veggies come together for an easy and flavorful meal. With just 40 minutes from prep to plate, this dish is ideal for busy nights or meal prep. Click through to dive into the full recipe and elevate your dinner game tonight! #MediterraneanRecipes #SheetPanMeals #HealthyEating #QuickDinners
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Ingredients
  

4 boneless, skinless chicken breasts

2 cups cherry tomatoes, halved

1 red bell pepper, chopped

1 zucchini, sliced

1 red onion, cut into wedges

4 cloves garlic, minced

1 teaspoon dried oregano

1 teaspoon dried thyme

1 teaspoon paprika

1/2 teaspoon red pepper flakes (optional)

4 tablespoons olive oil

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Lemon wedges (for serving)

Instructions
 

Preheat the oven to 425°F (220°C).

    In a large bowl, combine the chicken breasts with 2 tablespoons of olive oil, minced garlic, oregano, thyme, paprika, red pepper flakes, salt, and pepper. Mix well to coat the chicken evenly.

      On a large sheet pan, spread the marinated chicken breasts out in the center. Arrange the cherry tomatoes, chopped red bell pepper, zucchini slices, and red onion wedges around the chicken.

        Drizzle the remaining 2 tablespoons of olive oil over the vegetables and season with salt and pepper to taste. Toss the vegetables gently on the pan to coat with the oil and seasonings.

          Place the sheet pan in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through (internal temperature of 165°F or 75°C) and the vegetables are tender.

            If desired, broil on high for an additional 2-3 minutes at the end of the cooking time to give everything a lovely char.

              Once cooked, remove the pan from the oven and let it rest for 5 minutes.

                Garnish with chopped fresh parsley and serve with lemon wedges for an extra zing.

                  Prep Time: 15 minutes | Total Time: 40 minutes | Servings: 4

                    - Presentation Tips: Serve directly from the sheet pan for a rustic look, or transfer to a large serving platter, ensuring to leave some juice from the pan drizzled over the top for added flavor. Enjoy your Mediterranean feast!