One-Pan Mediterranean Chicken: Feta & Veggie Delight
Sheet pan dinners are a weeknight hero, and this recipe for Sheet Pan Chicken Breast with Feta and Vegetables takes them to a whole new level of deliciousness and convenience. Imagine tender, juicy chicken breasts nestled amongst vibrant, roasted vegetables, all bursting with Mediterranean flavors and topped with creamy, salty feta cheese. This is a complete meal, ready in under an hour, and perfect for busy families or anyone looking for a healthy and flavorful dinner option.
This recipe is incredibly versatile, allowing you to customize the vegetables based on your preferences and what’s in season. The feta adds a salty tang that perfectly complements the savory chicken and roasted vegetables. The simple marinade ensures the chicken is moist and flavorful, while the roasting process brings out the natural sweetness of the vegetables.
## Why You’ll Love This Sheet Pan Chicken Recipe
* **Easy Cleanup:** Everything cooks on one sheet pan, minimizing dishes and cleanup time.
* **Healthy and Nutritious:** Packed with lean protein and a variety of colorful vegetables.
* **Flavorful and Delicious:** The Mediterranean flavors of olive oil, lemon, herbs, and feta create a truly satisfying meal.
* **Customizable:** Easily adapt the vegetables and seasonings to your liking.
* **Quick and Convenient:** Ready in under an hour, making it perfect for busy weeknights.
* **Family-Friendly:** Even picky eaters will enjoy the tender chicken and flavorful vegetables.
* **Perfect for Meal Prep:** Cook once and enjoy delicious lunches or dinners throughout the week.
## Ingredients You’ll Need
Here’s a breakdown of the ingredients you’ll need for this Sheet Pan Chicken Breast with Feta and Vegetables recipe:
* **Chicken Breast:** Boneless, skinless chicken breasts are ideal. Look for breasts that are roughly the same size for even cooking.
* **Vegetables:** A mix of Mediterranean-inspired vegetables like bell peppers (red, yellow, or orange), zucchini, red onion, cherry tomatoes, and broccoli florets works well. Feel free to substitute with your favorite vegetables, such as eggplant, asparagus, or mushrooms.
* **Feta Cheese:** Crumbled feta cheese adds a salty, tangy flavor that complements the other ingredients perfectly. Use a block of feta and crumble it yourself for the best flavor and texture.
* **Olive Oil:** Extra virgin olive oil is the base of the marinade and helps the vegetables roast beautifully.
* **Lemon Juice:** Freshly squeezed lemon juice adds brightness and acidity to the marinade and the overall dish.
* **Garlic:** Minced garlic adds a pungent, aromatic flavor. Use fresh garlic for the best results.
* **Dried Oregano:** A classic Mediterranean herb that adds warmth and depth of flavor.
* **Dried Thyme:** Another essential Mediterranean herb that complements the oregano and garlic.
* **Salt and Black Pepper:** To season the chicken and vegetables to taste.
* **Optional:** Fresh parsley or basil for garnish.
**Detailed Ingredient List:**
* 4 boneless, skinless chicken breasts (about 6-8 ounces each)
* 1 red bell pepper, cored and chopped
* 1 yellow bell pepper, cored and chopped
* 1 zucchini, chopped
* 1 red onion, cut into wedges
* 1 pint cherry tomatoes, halved
* 1 head broccoli, cut into florets
* 4 ounces feta cheese, crumbled
* 1/4 cup extra virgin olive oil
* 2 tablespoons lemon juice
* 2 cloves garlic, minced
* 1 teaspoon dried oregano
* 1 teaspoon dried thyme
* Salt and black pepper to taste
* Fresh parsley or basil, chopped (for garnish, optional)
## Step-by-Step Instructions
Follow these detailed instructions to create the perfect Sheet Pan Chicken Breast with Feta and Vegetables:
**1. Prepare the Chicken Marinade:**
* In a medium bowl, whisk together the olive oil, lemon juice, minced garlic, dried oregano, dried thyme, salt, and black pepper.
**2. Marinate the Chicken:**
* Place the chicken breasts in a resealable plastic bag or a shallow dish. Pour the marinade over the chicken, ensuring that each breast is well coated.
* Seal the bag or cover the dish and marinate the chicken in the refrigerator for at least 30 minutes, or up to 4 hours. The longer the chicken marinates, the more flavorful it will be.
**3. Preheat the Oven and Prepare the Sheet Pan:**
* Preheat your oven to 400°F (200°C).
* Line a large baking sheet with parchment paper for easy cleanup. Parchment paper also helps to prevent the vegetables from sticking to the pan.
**4. Prepare the Vegetables:**
* While the chicken is marinating, chop the vegetables into bite-sized pieces. Aim for pieces that are roughly the same size so they cook evenly.
* In a large bowl, toss the chopped bell peppers, zucchini, red onion, cherry tomatoes, and broccoli florets with 1 tablespoon of olive oil, salt, and pepper.
**5. Arrange the Vegetables on the Sheet Pan:**
* Spread the vegetables in a single layer on the prepared baking sheet. Avoid overcrowding the pan, as this can cause the vegetables to steam instead of roast.
**6. Add the Chicken to the Sheet Pan:**
* Remove the chicken breasts from the marinade and place them on top of the vegetables on the sheet pan. Space the chicken breasts evenly apart.
**7. Bake the Chicken and Vegetables:**
* Place the sheet pan in the preheated oven and bake for 20-25 minutes, or until the chicken is cooked through and the vegetables are tender-crisp. The internal temperature of the chicken should reach 165°F (74°C).
* To ensure even cooking, you can flip the vegetables halfway through the baking time.
**8. Add the Feta Cheese:**
* Remove the sheet pan from the oven and sprinkle the crumbled feta cheese evenly over the chicken and vegetables.
**9. Broil (Optional):**
* For a more golden brown and bubbly feta topping, you can broil the sheet pan for 1-2 minutes, or until the feta is lightly browned. Watch carefully to prevent burning.
**10. Garnish and Serve:**
* Garnish with fresh parsley or basil, if desired.
* Serve the Sheet Pan Chicken Breast with Feta and Vegetables immediately. Enjoy!
## Tips for Success
* **Don’t Overcrowd the Sheet Pan:** Overcrowding the pan will cause the vegetables to steam instead of roast, resulting in soggy vegetables. If necessary, use two sheet pans.
* **Cut Vegetables Evenly:** Cutting the vegetables into roughly the same size will ensure that they cook evenly.
* **Don’t Overcook the Chicken:** Use a meat thermometer to ensure the chicken is cooked to an internal temperature of 165°F (74°C). Overcooked chicken will be dry and tough.
* **Marinate the Chicken:** Marinating the chicken for at least 30 minutes will add flavor and help to keep it moist.
* **Use Fresh Ingredients:** Fresh ingredients will always result in the best flavor.
* **Adjust Seasonings to Taste:** Feel free to adjust the seasonings to your liking. Add more garlic, herbs, or lemon juice as desired.
* **Broil for Extra Flavor:** Broiling the dish for a minute or two at the end will add a delicious golden brown color and slightly melt the feta cheese.
## Variations and Substitutions
This recipe is incredibly versatile and can be easily adapted to your preferences and dietary needs. Here are some variations and substitutions to try:
* **Vegetables:** Substitute the vegetables with your favorites, such as eggplant, asparagus, mushrooms, Brussels sprouts, or sweet potatoes. Root vegetables like sweet potatoes or carrots may need a longer cooking time.
* **Cheese:** Substitute feta cheese with goat cheese, Parmesan cheese, or mozzarella cheese. Each cheese will add a unique flavor profile.
* **Herbs:** Experiment with different herbs, such as rosemary, dill, or mint. Fresh herbs are always a great addition.
* **Spice:** Add a pinch of red pepper flakes for a little heat.
* **Protein:** Substitute chicken breasts with chicken thighs, sausage, or tofu. Adjust the cooking time accordingly.
* **Lemon:** Use lime juice instead of lemon juice for a different citrus flavor.
* **Make it Vegan:** Omit the feta cheese and use a plant-based protein source like tofu or tempeh.
* **Add Olives:** Add Kalamata olives or other types of olives for a salty, briny flavor.
* **Sun-Dried Tomatoes:** Add sun-dried tomatoes for a concentrated tomato flavor.
## Serving Suggestions
This Sheet Pan Chicken Breast with Feta and Vegetables is a complete meal on its own, but you can also serve it with:
* **Quinoa or Rice:** Serve over a bed of quinoa or rice for a heartier meal.
* **Couscous:** Couscous is a quick and easy side dish that pairs well with the Mediterranean flavors.
* **Pasta:** Toss the chicken and vegetables with cooked pasta for a delicious pasta dish.
* **Salad:** Serve with a simple green salad for a lighter meal.
* **Pita Bread:** Serve with warm pita bread for scooping up the chicken and vegetables.
* **Tzatziki Sauce:** A dollop of tzatziki sauce adds a cool and refreshing element.
## Storage and Reheating
* **Storage:** Store leftover Sheet Pan Chicken Breast with Feta and Vegetables in an airtight container in the refrigerator for up to 3-4 days.
* **Reheating:** Reheat in the oven at 350°F (175°C) for 10-15 minutes, or until heated through. You can also reheat in the microwave, but the vegetables may become slightly softer.
## Make-Ahead Tips
* **Marinate the Chicken:** Marinate the chicken overnight for maximum flavor.
* **Chop the Vegetables:** Chop the vegetables ahead of time and store them in an airtight container in the refrigerator.
* **Prepare the Marinade:** Prepare the marinade ahead of time and store it in an airtight container in the refrigerator.
## Nutritional Information (Approximate) Per Serving
* Calories: 400-500
* Protein: 40-50g
* Fat: 20-30g
* Carbohydrates: 20-30g
* Fiber: 5-7g
*Note: Nutritional information may vary depending on the specific ingredients used.*
## Frequently Asked Questions (FAQ)
**Q: Can I use frozen vegetables?**
* A: Yes, you can use frozen vegetables, but they may release more moisture during cooking, so you may need to increase the cooking time slightly. Make sure to thaw the vegetables before roasting.
**Q: Can I use chicken thighs instead of chicken breasts?**
* A: Yes, you can use boneless, skinless chicken thighs. Chicken thighs will take a little longer to cook than chicken breasts, so adjust the cooking time accordingly.
**Q: How do I prevent the vegetables from burning?**
* A: To prevent the vegetables from burning, make sure to spread them in a single layer on the sheet pan and toss them with olive oil, salt, and pepper. You can also flip the vegetables halfway through the baking time.
**Q: Can I make this recipe ahead of time?**
* A: Yes, you can prepare the chicken and vegetables ahead of time and store them in separate containers in the refrigerator. When you’re ready to cook, simply arrange the chicken and vegetables on a sheet pan and bake as directed.
**Q: Can I freeze this recipe?**
* A: While you *can* freeze this recipe, the texture of the vegetables may change upon thawing, becoming softer. It’s best enjoyed fresh, but if you need to freeze it, do so after cooking and store in an airtight container for up to 2-3 months. Thaw completely before reheating.
**Q: What if I don’t have feta cheese?**
* A: If you don’t have feta cheese, you can substitute with goat cheese, Parmesan cheese, or even mozzarella. The flavor profile will change, but it will still be delicious.
## Conclusion
This Sheet Pan Chicken Breast with Feta and Vegetables is a delicious, healthy, and convenient meal that’s perfect for busy weeknights. With its Mediterranean flavors and easy cleanup, it’s sure to become a family favorite. So, gather your ingredients, preheat your oven, and enjoy this flavorful and satisfying sheet pan dinner!
Enjoy your cooking! Remember to share your creations and modifications in the comments below. Happy eating!