Roasted Sheet Pan Greek Chicken with Loaded Veggies
Experience the vibrant flavours of this Mediterranean with this Sheet Pan Greek Chicken with Loaded Veggies. This easy-to-prepare meal not only promises a deliciously satisfying dinner but also diabetes-friendly, making it a perfect choice for weeknight dinners and casual gatherings alike.
- Suitable for diets:
- Gluten Free
- Low-Carb
- Mediterranean
Why Diabetes Friendly?
- Low glycemic index vegetables: The recipe includes vegetables like Brussels sprouts and zucchini, which have a low glycemic index, beneficial for blood sugar control.
- Lean protein: Chicken thighs, while richer in flavor, can be a good source of lean protein when skinless, essential for a balanced diabetic diet.
- Healthy fats: Olive oil is a monounsaturated fat beneficial for heart health and can help manage blood sugar levels.
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Ingredients
- chicken (thighs, bone in skinless) 6
- garlic 1 head
- Brussels sprouts 6
- zucchini 1
- acorn squash (unpeeled) 1
- olives (black kalamata ) ¼ cup
- lemon (cut in wedges) 1
- red onion (cut into wedges) 1
For the marinade:
- olive oil ¼ cup
- lemon juice ¼ cup
- red wine vinegar 1 tbsp
- oregano (dried ) 1 tbsp
- garlic (minced) 2 cloves
- salt 1 tsp
- pepper (ground) 1 pinch
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Cooking Tips
- Marinating the chicken: For deeper flavor, marinate the chicken as long as possible within the recommended time frame.
- Vegetable preparation: Cutting the vegetables into uniform sizes ensures they cook evenly.
- Oven monitoring: Depending on your oven, cooking times may vary, so it's wise to start checking the chicken for doneness after 45 minutes.
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Instructions
- Mix all the marinade ingredients, except 1 Tbsp olive oil together in a zip top bag.¼ cup olive oil, ¼ cup lemon juice, 1 tbsp red wine vinegar, 1 tbsp oregano, 2 cloves garlic, 1 tsp salt, 1 pinch pepper
- Place the chicken pieces in the zip top bag with the marinade. Let marinade for 45 minutes at room temperature or up to 12 hours in the fridge. If you are marinating it in the fridge, bring it to room temperature for 45 minutes before cooking it.6 chicken
- When you are ready to cook the chicken, preheat the oven to 375˚F Convection Roast, Convection or 400˚F Regular Bake.
- Cut the head of garlic in half through the circumference so that the cloves of garlic are exposed on both halves, place on a cookie sheet.1 head garlic
- Cut the Brussels sprouts in half, place on the sheet. Cut the zucchini into 4-5 large chunks on an angle.6 Brussels sprouts, 1 zucchini
- Cut the acorn squash into wedges. Place on the sheet.1 acorn squash
- Place the olives, lemon wedges and red onion wedges on the sheet.¼ cup olives, 1 lemon, 1 red onion
- Drizzle 1 tbsp olive oil all over the veggies, toss to coat and arrange on the sheet so that all the veggies are mixed up.
- Arrange the chicken pieces amongst the vegetables.
- Pour the marinade in the bag all over the chicken and veggies.
- Sprinkle everything with plenty of freshly ground pepper.
- Bake for 50-60 minutes or until the chicken is a deep golden brown.
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FAQ
- Can I substitute other vegetables?
Absolutely. Feel free to swap in or add other vegetables like eggplant, bell peppers, or cherry tomatoes based on preference or seasonality. - What if I don't have a convection oven?
If you don't have a convection oven, use the regular bake setting and increase the temperature by 25˚F, as indicated in the recipe. - How can I ensure the chicken doesn't dry out?
Keeping the bone in the chicken thighs helps retain moisture. Also, avoid overcooking by checking the internal temperature reaches 165˚F (74˚C) but not much more. - Is there a way to make this dish ahead of time?
While best served fresh, you can marinate the chicken overnight to save time. Leftovers can be refrigerated and reheated, though the vegetables may not be as crisp upon reheating.
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Nutrition
Per serving
Calories: 290.6kcal
Carbohydrates: 17g
Fiber: 3.6g
Sugar: 2.8g
Fat: 14.9g
Saturated Fat: 2.6g
Trans Fat: 0.02g
Protein: 24.3g
Nutrition Facts
Roasted Sheet Pan Greek Chicken with Loaded Veggies
Amount per Serving
Calories
290.6
% Daily Value*
Fat
14.9
g
23
%
Saturated Fat
2.6
g
16
%
Trans Fat
0.02
g
Cholesterol
107.4
mg
36
%
Sodium
588.2
mg
26
%
Potassium
784.1
mg
22
%
Carbohydrates
17
g
6
%
Fiber
3.6
g
15
%
Sugar
2.8
g
3
%
Protein
24.3
g
49
%
Vitamin C
46.5
mg
56
%
Calcium
83.6
mg
8
%
Iron
2.4
mg
13
%
Magnesium
67.5
mg
17
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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