Mediterranean · dinner
Sheet-Pan Chicken and Veggies with Garlic and Oregano
Video by The Mediterranean Dish on YouTube · Open on YouTube
- Low carb (9.1 g net carbs) but not keto: 34% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: none of the common allergens in the listed ingredients. Check labels on stock, sauces and spice mixes.
Each serve has about 35 g of protein from lean chicken breast plus four kinds of vegetables, more than a day's vitamin C from the red pepper and broccolini, and only olive oil as added fat.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 15
Method
Tap a time to watch that step in the video.
- Heat the oven to 200°C (400°F). Cut the zucchini into half-moons, the pepper and red onion into chunks and the broccolini into even pieces, and put them in a large bowl. 1:03
- Cut the chicken into bite-size pieces so it cooks quickly without drying out, and add it to the vegetables. 2:35
- Add the garlic, oregano, paprika, ground coriander, salt and pepper, the lemon zest and juice, the vinegar and a generous drizzle of olive oil. Toss well, using your hands if easier. 3:05
- Lightly oil a large sheet pan and spread everything in a single layer so it all touches the pan and roasts evenly. 4:56
- Roast for 20–25 minutes until the chicken is cooked through and the vegetables are tender and lightly charred. 5:23
Tip. Serves 5 (her written recipe). The video description says 3 lb chicken, but the video and her written recipe use 1½ lb. Thighs work too. Keeps 3–4 days in the fridge; serve over rice, quinoa or farro.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 13%
- Protein 51%
- Fat 36%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin C High127%
114 mg a serve, mostly from red pepper (45%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin B6 High59%
1 mg a serve, mostly from boneless skinless chicken breast (61%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Selenium High55%
30 µg a serve, mostly from boneless skinless chicken breast (93%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin K High53%
64 µg a serve, mostly from baby broccoli (81%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High20%
78 µg a serve, mostly from baby broccoli (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin E Source17%
2.5 mg a serve, mostly from virgin olive oil (31%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Potassium Source16%
760 mg a serve, mostly from boneless skinless chicken breast (34%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source15%
64 mg a serve, mostly from boneless skinless chicken breast (46%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc Source15%
1.7 mg a serve, mostly from boneless skinless chicken breast (60%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron Source14%
2.5 mg a serve, mostly from boneless skinless chicken breast (41%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B12 Source14%
0.3 µg a serve, mostly from boneless skinless chicken breast (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A Source11%
101 µg a serve, mostly from red pepper (62%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 Source10%
0.2 g a serve, mostly from virgin olive oil (25%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Show the other 2
Calcium6%
77 mg a serve, mostly from baby broccoli (31%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin D1%
0.1 µg a serve, mostly from boneless skinless chicken breast (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Caldo Verde: Portuguese Potato and Greens SoupMediterranean · 217 kcal · 6.4 g protein
Carne de Vinha d'Alhos (Madeiran Pork in Wine and Garlic)Mediterranean · 645 kcal · 44 g protein
Chickpea, Potato and Pepper StewMediterranean · 413 kcal · 13 g protein
Lemony Chickpea Soup with DillMediterranean · 545 kcal · 19 g protein
Low-Carb Cauliflower Pizza Crust with ManchegoMediterranean · 238 kcal · 18 g protein
Mediterranean Cod en Papillote with ZucchiniMediterranean · 255 kcal · 33 g protein
Recipe and video by The Mediterranean Dish; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.