Can Mediterranean Chicken be made vegan?

Yes, skip the chicken and double the chickpeas or increase the veggies adding more like zucchini, peppers, and mushrooms.

Why is a Mediterranean diet healthy?

The Mediterranean diet includes clean fresh food with simple preparation that relies on fresh produce, olive oil, herbs and spices to create flavor. It is known to help lower inflammation, improve blood vessel functions, reduce the risk of diabetes and promotes a healthy lifestyle.

At what temperature are chicken thighs most tender?

It is recommended to cook to an internal temperature of 170-185F for optimal flavor and tenderness. Chicken thighs are a darker meat with more connective tissue that turns into gelatin as the thighs cook, resulting in juicy and tender meat.

Mediterranean Chicken

Name: Mediteranean Chicken
Prep time: 15 min
Cook time: 25 min
Total time: 40 min
Cuisine: Mediterranean
Ingredients: 1/4 cup olive oil; zest of 1 lemon; 4 garlic cloves, minced or pressed; 1 tablespoon fresh rosemary, chopped; 1 1/2 teaspoons oregano, dried; 1 teaspoon coriander, ground; 1/2 teaspoon smoked paprika; 1 tablespoon dijon mustard; 1 1/2 teaspoons salt; 1/2 teaspoon pepper; 1 ½ pounds skinless boneless chicken thighs ( or breasts); 15 ounces chickpeas, canned or soaked and cooked; 1/2 cup kalamata olives; 15 ounces artichoke hearts (in water or frozen); 1 yellow bell pepper; 1 cup cherry or grape tomatoes; 1 small or 1/2 a large red onion; 1/4 cup lemon juice

Description

Mediterranean Chicken with veggies, chickpeas, olives and herbs. A delicious sheet pan dinner that is easy to make and easy to clean up!

Ingredients

Units Scale

Marinade

1/4 cup olive oil
zest of 1 lemon
4 garlic cloves, minced or pressed
1 tablespoon fresh rosemary, chopped
1 1/2 teaspoons oregano, dried
1 teaspoon coriander, ground
1/2 teaspoon smoked paprika
1 tablespoon dijon mustard
1 1/2 teaspoons salt
1/2 teaspoon pepper

____

1 1/2 pounds skinless boneless chicken thighs ( or breasts)
15 ounces chickpeas, canned or soaked and cooked
1/2 cup kalamata olives
15 ounces artichoke hearts (in water or frozen)
1 yellow bell pepper
1 cup cherry or grape tomatoes
1 small or 1/2 a large red onion
1/4 cup lemon juice

Serve over rice, couscous, or quinoa, with lemon wedges and feta if desired.

Cook Mode Prevent your screen from going dark

Instructions

Preheat the oven to 450F. Mix together olive oil, lemon zest, garlic, rosemary, oregano, coriander, smoked paprika, dijon mustard, salt and pepper. Reserve 1 1/2 tablespoons of the marinade in a separate bowl and set this aside.
Rub the larger portion of marinade on the chicken thighs. Let them sit for at least 1/2 an hour, longer is even better, up to overnight.
Gently toss the reserved marinade with the chickpeas, olives, artichoke hearts, bell pepper, cherry tomatoes, and onion together. Add a splash more olive oil if needed.
Line a baking sheet with parchment or oil it well. Arrange chicken and veggie mixture on the pan in mostly a single layer. Gently spoon lemon juice over the top being mindful of the rub. Sprinkle with a little salt and pepper (optional!).
Bake for 20 minutes until chicken thighs are 175F or breasts reach 165F

Notes

Serve with couscous, quinoa, farro or pasta if desired.

Nutrition

Serving Size: 1 thigh+ 3/4 cup veggies
Calories: 472
Sugar: 4.5 g
Sodium: 742 mg
Fat: 16.3 g
Saturated Fat: 2.6 g
Carbohydrates: 51.3 g
Fiber: 21.7 g
Protein: 38.4 g
Cholesterol: 82.7 mg

Keywords: mediterranean chicken recipe, sheet pan chicken recipe , baked Mediterranean Chicken