When it comes to simple yet flavorful meals, Mediterranean cuisine offers a treasure trove of delicious options. One such delight is the Mediterranean Chicken and Vegetable Sheet Pan Dinner, a vibrant and nutritious dish that celebrates the fresh flavors of the Mediterranean region. From succulent chicken to colorful vegetables, this dish is not only a feast for the taste buds but also a nourishing choice that offers a variety of health benefits. Let’s explore the recipe, nutritional facts, and health advantages of this delightful dish.
Recipe:
Ingredients:
- 4 bone-in, skin-on chicken thighs
- 1 cup cherry tomatoes
- 1 small eggplant, diced
- 1 zucchini, sliced
- 1 yellow bell pepper, sliced
- 1 red onion, sliced
- 1/4 cup Kalamata olives, pitted
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- Salt and pepper to taste
- Crumbled feta cheese for garnish
- Fresh basil leaves for garnish
Instructions:
- Preheat your oven to 400°F (200°C).
- In a large bowl, toss the diced eggplant, sliced zucchini, sliced yellow bell pepper, sliced red onion, and cherry tomatoes with olive oil, minced garlic, dried oregano, dried thyme, salt, and pepper.
- Spread the seasoned vegetables evenly on a large baking sheet.
- Place the chicken thighs on top of the vegetables, skin side up.
- Scatter the pitted Kalamata olives over the chicken and vegetables.
- Roast in the preheated oven for 35-40 minutes, or until the chicken is cooked through and the vegetables are tender and caramelized.
- Garnish with crumbled feta cheese and fresh basil leaves before serving.
Nutritional Facts:
- Calories: Approximately 400 per serving
- Protein: Approximately 25 grams per serving
- Fat: Approximately 20 grams per serving
- Carbohydrates: Approximately 30 grams per serving
- Fiber: Approximately 5 grams per serving
Health Benefits:
- Lean Protein: Chicken thighs provide a good source of lean protein, which is essential for muscle repair and growth.
- Fiber-Rich Vegetables: Eggplant, zucchini, bell peppers, onions, and cherry tomatoes are rich in fiber, promoting digestive health and aiding in weight management.
- Vitamins and Minerals: This dish is packed with essential vitamins and minerals such as vitamin C, vitamin K, potassium, and manganese, which support immune function, bone health, and more.
- Heart-Healthy Fats: Olive oil used in the recipe contains monounsaturated fats, which are beneficial for heart health and may help reduce the risk of cardiovascular disease.
- Antioxidants: Kalamata olives are rich in antioxidants, which help protect cells from damage caused by free radicals and reduce the risk of chronic diseases.
In conclusion, Mediterranean Chicken and Vegetable Sheet Pan Dinner is not only a delicious and satisfying meal but also a nutritious choice that offers a range of health benefits. Whether you’re following a Mediterranean diet or simply looking for a flavorful and wholesome dinner option, this recipe is sure to please. So, gather your ingredients, preheat your oven, and indulge in the vibrant flavors and nourishment of this delightful Mediterranean-inspired dish.