Mediterranean Diet Classic Roast Dinner
Experience the wholesome goodness of a *Mediterranean Diet Classic Roast Dinner*, a healthy and flavor-packed twist on the traditional roast. This recipe celebrates the vibrant, nutrient-rich ingredients of the Mediterranean region, combining a perfectly seasoned whole roasted chicken with a medley of tender red potatoes, carrots, and sweet bell peppers, all roasted to golden perfection. Infused with fresh rosemary, thyme, garlic, and a bright touch of lemon, the chicken is bursting with aromatic flavors. Paired with a refreshing Mediterranean salad of crisp greens, juicy cherry tomatoes, cucumbers, tangy feta cheese, and briny black olives, all drizzled with a zesty red wine vinegar dressing, this complete dinner is as satisfying as it is nutritious. Ready in under 2 hours, this heart-healthy, gluten-free meal is perfect for family gatherings or a cozy weekend dinner. Simple, delicious, and light, it captures the essence of the Mediterranean diet with every bite.
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Recipe Information
Ingredients
- 1 3-4 lb Whole chicken
- 2 Lemon
- 4 tablespoons Olive oil
- 2 tablespoons Fresh rosemary
- 2 tablespoons Fresh thyme
- 6 Garlic cloves
- 2 teaspoons Sea salt
- 1 teaspoon Black pepper
- 1 pound Red potatoes
- 4 Carrots
- 1 Red bell pepper
- 1 Red onion
- 1 pint Cherry tomatoes
- 1 Cucumber
- 1 cup Feta cheese
- 0.5 cup Black olives
- 2 tablespoons Red wine vinegar
- 1 teaspoon Dried oregano
- 4 cups Mixed salad greens
Instructions
Preheat your oven to 375°F (190°C).
Rinse the whole chicken under cold water and pat dry with paper towels.
Juice one lemon and cut the other into wedges.
In a small bowl, mix 3 tablespoons of olive oil, lemon juice, chopped rosemary, chopped thyme, minced garlic, sea salt, and black pepper.
Rub the seasoning mixture all over the chicken, including under the skin.
Place the lemon wedges inside the chicken cavity. Tie the chicken legs together with kitchen twine.
Cut the red potatoes into quarters, slice the carrots into sticks, and chop the red bell pepper and red onion into chunks.
In a large roasting pan, toss the vegetables with 1 tablespoon of olive oil, and season with salt and pepper to taste.
Place the chicken on top of the vegetables in the roasting pan.
Roast in the preheated oven for 90 minutes or until the internal temperature of the chicken reaches 165°F (74°C) and the juices run clear.
While the chicken is roasting, halve the cherry tomatoes, slice the cucumber, and mix them into the salad greens along with black olives and crumbled feta cheese.
In a small bowl, whisk together the remaining olive oil, red wine vinegar, and dried oregano to make the dressing. Dress the salad just before serving.
Once the chicken is cooked, let it rest for 10 minutes before carving.
Serve the roast chicken with the roasted vegetables and fresh Mediterranean salad.
Nutrition Facts
Calories |
1924 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 110.3 g | 141% | |
| Saturated Fat | 34.1 g | 170% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 236 mg | 79% | |
| Sodium | 7316 mg | 318% | |
| Total Carbohydrate | 183.1 g | 67% | |
| Dietary Fiber | 35.5 g | 127% | |
| Total Sugars | 46.6 g | ||
| Protein | 71.6 g | 143% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1240 mg | 95% | |
| Iron | 17.6 mg | 98% | |
| Potassium | 5436 mg | 116% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
