Mediterranean chicken and feta traybake
38 min · 53 g protein · 428 cals / serving
Chunks of chicken in lemon, garlic and oregano roasted on one tray with zucchini, red onion, cherry tomatoes that burst into a sauce and kalamata olives, with chunks of feta that soften and brown on top. Under forty minutes, one pan, and the tray juices are worth keeping with the leftovers.
Ingredients
- 4 breasts (1 3/4 lb) chicken breast, boneless, skinless, in 5 cm (2-inch) chunks
- 1 1/2 tbsp olive oil, divided
- 2 tbsp lemon juice
- 3 cloves garlic, grated
- 1 1/2 tsp dried oregano
- 1/2 tsp paprika
- 1/2 tsp salt, divided; the feta and olives bring the rest
- 1/2 tsp black pepper
- 2 medium zucchini, in thick half-moons
- 1/2 small red onion, in thin wedges
- most of a 10 oz pint (1 2/3 cups) cherry tomatoes
- 1/4 cup kalamata olives, pitted
- 3 1/2 oz block feta cheese, broken into chunks
- 1/4 cup chopped fresh parsley, or dill
Steps
- Heat the oven to 425°F. Toss the zucchini and red onion on a large (half-sheet) pan with half the oil (use two pans if yours is smaller, so the chicken browns rather than steams) and a pinch of the salt, spread them out and roast 8 minutes while you get the chicken ready.
- In a bowl, toss the chicken with the rest of the oil, the lemon juice, garlic, oregano, paprika, the rest of the salt and the pepper.
- Push the vegetables to the sides, add the chicken in one layer, scatter the tomatoes and olives into the gaps and roast 12 minutes.
- Dot the feta over the chicken and vegetables and roast a final 6 minutes, until the feta is soft and browned at the edges, the tomatoes have burst and the chicken reads 165°F in the thickest chunk.
- Scatter with parsley and spoon the tray juices over everything. It keeps 3 days in the fridge with its juices; reheat it covered in the microwave or the oven, so the chicken stays moist.
Good to know
Can I use chicken thighs?
Yes: boneless thighs are juicier and cheaper, at about 60 instead of 71. Leave them whole and give them 5 minutes longer before the feta goes on.
What else can go on the tray?
Red pepper, artichoke hearts or a handful of chickpeas all fit; peppers and chickpeas add carbs, so keep them small for keto.
Per
- Calories
- 119
- Protein
- (51%)
- 15 g
- Fat
- (39%)
- 5 g
- Carbohydrates
- (10%)
- 3 g
- of which sugar
- 2 g
- Fiber
- 1 g
- Sodium
- 220 mg
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Computed from the ingredients with our published formula, not yet kitchen-tested. General guidance, not medical advice. Talk to your prescriber. How
As written, 1710 kcal goes into the pot and 1768 g of ingredients comes out as about 1440 g of food: 119 kcal per 100 g. Cooking moves water and energy density is the score's biggest lever, so the dish is scored as cooked, not as an average of its parts. Every ingredient links to its food page, with the same data and score. The label's percentages are each macronutrient's share of the calories. The full formula.