Mediterranean Chicken Traybake: Easy Recipe & Healthy Benefits

Mediterranean chicken traybake: just the name conjures up images of sun-drenched shores, vibrant flavors, and the simple joy of sharing a delicious meal with loved ones. Imagine tender, juicy chicken, infused with the aromatic herbs and spices of the Mediterranean, nestled amongst colorful vegetables roasted to perfection. This isn’t just a recipe; it’s a culinary journey to the heart of the Mediterranean!

The beauty of Mediterranean cuisine lies in its simplicity and reliance on fresh, seasonal ingredients. Rooted in the traditions of countries like Greece, Italy, and Spain, this style of cooking emphasizes healthy fats, lean proteins, and an abundance of vegetables. For centuries, families have gathered around tables laden with dishes like this, celebrating life and connection through food. It’s a cuisine that nourishes both the body and the soul.

What makes a Mediterranean chicken traybake so irresistible? It’s the perfect combination of flavors and textures. The chicken becomes incredibly tender and flavorful as it roasts alongside the vegetables, absorbing all the delicious juices. The vegetables themselves caramelize beautifully, offering a delightful sweetness that complements the savory chicken. Plus, it’s incredibly convenient! Simply toss everything together on a tray, pop it in the oven, and let the magic happen. It’s a complete meal in one pan, making it perfect for busy weeknights or relaxed weekend gatherings. I know you’ll love how easy and delicious this recipe is!

this Recipe

Ingredients:

• For the Chicken:
• 4 boneless, skinless chicken breasts (about 6-8 ounces each)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon red pepper flakes (optional, for a little heat)
• Salt and freshly ground black pepper to taste
• For the Vegetables:
• 1 red bell pepper, cored, seeded, and chopped
• 1 yellow bell pepper, cored, seeded, and chopped
• 1 zucchini, chopped
• 1 red onion, sliced
• 1 pint cherry tomatoes, halved
• 1 cup Kalamata olives, pitted and halved
• 4 cloves garlic, minced
• For the Sauce:
• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 tablespoon balsamic vinegar
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and freshly ground black pepper to taste
• Optional Garnishes:
• Fresh parsley, chopped
• Feta cheese, crumbled

Preparing the Chicken:

1. First, let’s get the chicken ready. Pat the chicken breasts dry with paper towels. This helps them brown nicely in the oven.
2. In a small bowl, combine the 2 tablespoons of olive oil, 1 teaspoon of dried oregano, 1 teaspoon of dried basil, 1/2 teaspoon of garlic powder, 1/2 teaspoon of onion powder, and 1/4 teaspoon of red pepper flakes (if using). Season generously with salt and freshly ground black pepper.
3. Rub the olive oil and spice mixture all over the chicken breasts, making sure they are evenly coated. This will infuse the chicken with flavor and help it stay moist during baking.

Preparing the Vegetables:

1. Now, let’s prep those colorful veggies! Chop the red and yellow bell peppers into bite-sized pieces.
2. Chop the zucchini into similar-sized pieces.
3. Slice the red onion into thin slices.
4. Halve the cherry tomatoes.
5. Halve the Kalamata olives (make sure they’re pitted first!).
6. Mince the garlic cloves.
7. In a large bowl, combine the chopped bell peppers, zucchini, red onion, cherry tomatoes, Kalamata olives, and minced garlic.

Making the Sauce:

1. In a small bowl, whisk together the 1/4 cup of olive oil, 2 tablespoons of lemon juice, 1 tablespoon of balsamic vinegar, 1 teaspoon of dried oregano, and 1/2 teaspoon of dried basil. Season with salt and freshly ground black pepper to taste.
2. Pour the sauce over the vegetables in the large bowl and toss everything together to coat evenly. This sauce will add a bright and tangy flavor to the vegetables and help them roast beautifully.

Assembling and Baking:

1. Preheat your oven to 400°F (200°C).
2. Spread the vegetable mixture evenly in a large baking dish or on a large rimmed baking sheet. Make sure the vegetables are in a single layer for even cooking.
3. Place the seasoned chicken breasts on top of the vegetables.
4. Bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to check for doneness.
5. If the vegetables start to brown too quickly, you can loosely cover the baking dish with aluminum foil for the last 10-15 minutes of baking.

Serving:

1. Once the chicken and vegetables are cooked, remove the baking dish from the oven.
2. Let the dish rest for a few minutes before serving. This allows the juices to redistribute, resulting in more tender and flavorful chicken.
3. Garnish with fresh parsley and crumbled feta cheese, if desired. These additions add a fresh and salty element to the dish.
4. Serve the Mediterranean chicken traybake hot. It’s delicious on its own or served with a side of couscous, quinoa, or crusty bread to soak up the flavorful juices.

Tips and Variations:

• Vegetable Variations: Feel free to substitute or add other vegetables to the traybake. Eggplant, artichoke hearts, and sun-dried tomatoes would all be delicious additions.
• Chicken Thighs: You can also use boneless, skinless chicken thighs instead of chicken breasts. They will take a little longer to cook, so adjust the baking time accordingly.
• Lemon: Add lemon slices to the traybake for an extra burst of citrus flavor.
• Spicy Kick: Increase the amount of red pepper flakes for a spicier dish.
• Herbs: Experiment with different herbs, such as thyme or rosemary, to customize the flavor profile.
• Make Ahead: You can prepare the vegetables and sauce ahead of time and store them in the refrigerator until ready to bake.
• Leftovers: Leftovers can be stored in the refrigerator for up to 3 days. Reheat in the oven or microwave.

Nutritional Information (approximate, per serving):

Please note that the nutritional information is an estimate and may vary depending on the specific ingredients used.

• Calories: 350-450
• Protein: 35-45g
• Fat: 20-30g
• Carbohydrates: 15-25g

Why This Recipe Works:

This Mediterranean chicken traybake is a winner because it’s incredibly easy to make, packed with flavor, and healthy. The combination of tender chicken, roasted vegetables, and a bright, tangy sauce creates a delicious and satisfying meal. It’s also a great way to use up whatever vegetables you have on hand. The one-pan cooking method makes cleanup a breeze, which is always a bonus! The Mediterranean flavors are naturally vibrant and appealing, making this a dish that everyone will enjoy. Plus, it’s easily customizable to suit your preferences and dietary needs.

Serving Suggestions:

• Serve with a side of couscous or quinoa for a complete meal.
• Serve with crusty bread to soak up the delicious sauce.
• Add a dollop of Greek yogurt or tzatziki sauce for extra creaminess.
• Serve with a side salad for a light and refreshing meal.
• Make it a meal prep staple by dividing the traybake into individual containers for easy lunches or dinners throughout the week.

Conclusion:

This Mediterranean chicken traybake isn’t just another recipe; it’s a vibrant, flavorful journey to the sun-drenched shores of the Mediterranean, right in your own kitchen! The combination of juicy chicken, colorful vegetables, and aromatic herbs creates a symphony of tastes that will tantalize your taste buds and leave you craving more. It’s a complete meal in one pan, making it incredibly convenient for busy weeknights, yet elegant enough to serve to guests. Trust me, once you try it, you’ll understand why I’m so enthusiastic about it.

But what truly elevates this dish is its versatility. Feel free to experiment with different vegetables based on what’s in season or what you have on hand. Zucchini, bell peppers (any color!), red onion, and cherry tomatoes are all fantastic additions. For a heartier meal, consider adding some roasted potatoes or sweet potatoes to the tray. They soak up all the delicious juices and become incredibly flavorful.

And don’t be afraid to play around with the herbs and spices. A pinch of red pepper flakes will add a touch of heat, while a sprinkle of dried oregano or thyme will enhance the Mediterranean flavors. If you’re feeling adventurous, try adding a squeeze of lemon juice or a splash of white wine to the tray before baking for an extra layer of brightness and complexity.

Serving suggestions are endless! This Mediterranean chicken traybake is delicious on its own, but it also pairs perfectly with a side of couscous, quinoa, or crusty bread for soaking up all the flavorful sauce. A dollop of creamy tzatziki sauce or a sprinkle of crumbled feta cheese adds a refreshing touch. For a lighter meal, serve it over a bed of mixed greens with a simple vinaigrette.

I truly believe that this recipe is a must-try for anyone who loves delicious, healthy, and easy-to-make meals. It’s a guaranteed crowd-pleaser that will become a staple in your recipe repertoire. The beauty of this dish lies in its simplicity and adaptability. You can easily customize it to your liking and create a unique and personalized version that reflects your own culinary preferences.

So, what are you waiting for? Gather your ingredients, preheat your oven, and get ready to embark on a culinary adventure. I’m confident that you’ll love this Mediterranean chicken traybake as much as I do. It’s a celebration of fresh, vibrant flavors that will transport you to the Mediterranean with every bite.

And most importantly, I want to hear about your experience! Did you try the recipe? Did you make any modifications? What did you think? Share your photos and comments on social media using #MediterraneanChickenTraybake and tag me so I can see your creations. I’m always excited to see how others put their own spin on my recipes. Happy cooking! I can’t wait to hear from you and see your delicious creations! Let’s spread the joy of good food together!