Healthy Greek Sheet Pan Chicken and Vegetables

• 分量: 4 servings
• 調理時間: 10 minutes
• 総時間: 40 minutes

材料

2 lbs chicken breast (cut into strips)

2 tbsp balsamic vinegar

1 tbsp honey

1 tbsp olive oil

1 lemon (zested and juiced)

4 cloves garlic (minced)

2 tsp kosher salt

1/2 tsp onion powder

1 tsp garlic powder

1 tsp paprika

1 tsp dried oregano

1 tsp dried dill

1/2 tsp coriander

1/4 tsp nutmeg

4 cups zucchini (2 medium zucchini)

4 cups eggplant (1 medium eggplant)

2 cups red onion (1 medium onion)

1 pint cherry tomatoes

1 tsp kosher salt

fresh cracked pepper

olive oil spray

2 oz fat free feta

2 oz kalamata olives

2 tbsp fresh parsley

2 tbsp fresh mint

手順

Preheat the oven to 425F.

Slice the zucchini in half lengthwise, and then cut those pieces in half lengthwise. Then, chop the zucchini into bite sized pieces.

Slice the eggplant in half lengthwise, and then cut those pieces in half lengthwise. Then, chop the eggplant into bite sized pieces.

Chop the red onion.

Spray the baking sheet with olive oil spray.

Dump the chopped zucchini, chopped eggplant, chopped red onion, and cherry tomatoes onto the sheet pan.

Spray with olive oil spray. Sprinkle with the 1 tsp kosher salt. Add fresh cracked pepper.

Slice the breast into tender-sized pieces (approximately 12 pieces).

In the bottom of a large mixing bowl, combine the balsamic vinegar, olive oil, honey, zest of the lemon, juice of the lemon, minced garlic, and spices. Whisk together.

Add the chicken to the bowl and toss to coat.

Add the chicken to the top of the vegetables on the sheet pan, and pour the extra marinade on top.

Roast for 25 minutes.

Increase the oven temperature to 450F.

Remove from the oven and sprinkle the feta and olives onto the sheet pan.

Return the sheet pan to the oven for 5 minutes.

Chop the herbs and sprinkle on top of the sheet pan.

Once done, pour the residual juices on top of each serving. There's tons of flavor there!

栄養

• サービングサイズ: 2 cups vegetables, 1 cup
• カロリー: 467 kcal
• 脂肪総量: 13 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 8 g
• トランス脂肪: 1 g
• コレステロール: 148 mg
• ナトリウム: 2394 mg
• 炭水化物総量: 34 g
• 食物繊維: 8 g
• 糖質総量: 19 g
• タンパク質: 57 g