Mediterranean Diet Roasted Chicken with Savory Vegetables
Experience the irresistible flavors of the Mediterranean with our Mediterranean Diet Roasted Chicken with Savory Vegetables recipe. Perfectly seasoned with olive oil, fresh lemon juice, garlic, oregano, and thyme, this tender, roasted whole chicken is complemented by a colorful array of vegetables including red bell peppers, zucchini, red onions, and sweet cherry tomatoes. Roasting at high heat ensures the chicken turns golden and juicy while the veggies achieve a caramelized, savory finish. This wholesome, nutrient-rich dish is ideal for family dinners or meal prep, offering a balanced combination of lean protein and fiber-packed sides. Garnished with fresh parsley, it’s a feast for both the eyes and the palate — embodying the principles of a heart-healthy Mediterranean diet. Simple to prepare and packed with vibrant flavors, this recipe is destined to become a staple in your kitchen!
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Recipe Information
Ingredients
- 1 3-4 pounds whole chicken
- 4 tablespoons olive oil
- 1 lemon
- 5 garlic cloves
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 2 teaspoons salt
- 1 teaspoon black pepper
- 2 red bell pepper
- 2 medium zucchini
- 1 large red onion
- 1 pint cherry tomatoes
- 1 bunch fresh parsley
Instructions
1. Preheat your oven to 425°F (220°C).
2. Rinse the chicken thoroughly and pat dry with paper towels.
3. In a small bowl, combine 3 tablespoons of olive oil, the juice of the lemon, minced garlic from 3 cloves, dried oregano, dried thyme, salt, and black pepper. Mix well to create a marinade.
4. Rub the marinade all over the chicken, making sure to get under the skin and inside the cavity. Reserve any leftover marinade.
5. Cut the remaining lemon peel into wedges and place inside the chicken cavity along with a couple of garlic cloves.
6. Prepare the vegetables by chopping the red bell peppers and zucchinis into bite-sized pieces. Slice the red onion into wedges. Leave the cherry tomatoes whole.
7. Place the vegetables in a large bowl, drizzle with the remaining tablespoon of olive oil, and toss with a pinch of salt and black pepper.
8. Arrange the vegetables around the chicken in a large roasting pan.
9. Roast in the preheated oven for 1 hour and 15 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and golden.
10. Let the chicken rest for 10 minutes before carving.
11. Garnish the entire dish with freshly chopped parsley before serving.
12. Serve warm and enjoy this nutritious and delicious Mediterranean meal.
Nutrition Facts
Calories |
1097 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.7 g | 91% | |
| Saturated Fat | 12.5 g | 62% | |
| Polyunsaturated Fat | 5.6 g | ||
| Cholesterol | 102 mg | 34% | |
| Sodium | 8634 mg | 375% | |
| Total Carbohydrate | 85.5 g | 31% | |
| Dietary Fiber | 19.4 g | 69% | |
| Total Sugars | 51.8 g | ||
| Protein | 40.3 g | 81% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 311 mg | 24% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 3267 mg | 70% | |
*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.
