Mediterranean Diet Herb and Lemon Chicken Tray Bake
Elevate your weeknight dinner game with this Mediterranean Diet Herb and Lemon Chicken Tray Bake, a one-pan wonder that’s as flavorful as it is convenient. Tender, bone-in chicken thighs are marinated in a zesty blend of fresh lemon juice, garlic, oregano, and olive oil, then roasted to perfection alongside vibrant veggies like baby potatoes, red bell peppers, and zucchini. Infused with the earthy aroma of fresh rosemary and thyme, this dish delivers crispy golden chicken skin, caramelized vegetables, and a symphony of Mediterranean flavors—all in under an hour. Perfect for a healthy, balanced meal, this sheet pan recipe is easy to prepare, ideal for meal prep, and brimming with wholesome ingredients that align with the Mediterranean diet.
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Recipe Information
Ingredients
- 4 pieces chicken thighs, bone-in and skin-on
- 1 large lemon
- 3 tablespoons extra virgin olive oil
- 4 whole garlic cloves
- 2 sprigs fresh rosemary
- 4 sprigs fresh thyme
- 400 grams baby potatoes
- 1 large red bell pepper
- 1 medium zucchini
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 teaspoon dried oregano
Instructions
Preheat the oven to 400°F (200°C).
Zest and juice the lemon. Reserve both zest and juice separately.
In a large mixing bowl, combine the lemon juice, 2 tablespoons of olive oil, minced garlic, salt, black pepper, and dried oregano. Mix well.
Add the chicken thighs to the marinade, turning to coat well. Let them marinate while preparing the vegetables.
Cut the baby potatoes in half. Deseed and cut the red bell pepper into chunks, and slice the zucchini into thick rounds.
On a large baking tray, arrange the potatoes, red bell pepper, and zucchini. Drizzle the remaining olive oil over the vegetables, and season with a little salt and pepper.
Nestle the marinated chicken thighs among the vegetables on the tray. Scatter the rosemary and thyme sprigs around the tray.
Top the chicken thighs with the reserved lemon zest.
Place the tray in the preheated oven and bake for about 50 minutes, or until the chicken skin is golden and crispy, and the internal temperature of the chicken reaches 165°F (74°C).
Remove from the oven, allow to rest for a few minutes, then serve the chicken and vegetables hot, garnished with additional fresh thyme if desired.
Nutrition Facts
Calories |
2199 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 136.4 g | 175% | |
| Saturated Fat | 32.1 g | 160% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 564 mg | 188% | |
| Sodium | 4749 mg | 206% | |
| Total Carbohydrate | 107.5 g | 39% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 23.4 g | ||
| Protein | 146.8 g | 294% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 237 mg | 18% | |
| Iron | 11.8 mg | 66% | |
| Potassium | 4054 mg | 86% | |
*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.
