Low Carb Mediterranean Chicken Sheet Pan Recipe

Name: Low Carb Mediterranean Chicken Sheet Pan
Prep time: 25M
Cook time: 35 min
Total time: 60 min
Yield: 6
Ingredients: 0.333 olive oil USDA; 1 Real Lemon lemon juice, 100% FNDDS; 1 garlic herb sensation seasoning Spice Hunter; 1 dijon mustard Woodstock; 0.5 lemon zest USDA; 0.5 fresh garlic FNDDS; 0.5 table salt USDA; 6 raw chicken thigh, with skin USDA; 2 fresh broccoli USDA; 1.5 fresh zucchini, with skin, chopped USDA; 0.75 fresh yellow bell pepper, large, 3 3/4" USDA; 12 fresh red cherry tomatoes USDA; 0.5 fresh red onion, medium, 2 1/2" USDA; 3 kalamata olives, pitted DiLusso; 3 feta cheese USDA; 2 fresh parsley, chopped USDA; 6 fresh baby spinach Dole

7.3g
Net Atkins Count ^TM

Prep Time: 25 Minutes
Style:Mediterranean/Greek
Cook Time: 35 Minutes
Phase: Phase 2
Difficulty: Easy

* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.

37.2g

Protein

49.6g

Fat

3.3g

Fiber

638.7cal

Calories

How to Calculate Atkins Net Carbs

INGREDIENTS

0 1/3 cup olive oil USDA
1 tbsp Real Lemon lemon juice, 100% FNDDS
1 Tbsp garlic herb sensation seasoning Spice Hunter
1 tsp dijon mustard Woodstock
0 1/2 tsp lemon zest USDA
0 1/2 tsp fresh garlic FNDDS
0 1/2 tsp table salt USDA
6 ea raw chicken thigh, with skin USDA
2 cup fresh broccoli USDA
1 1/2 cup fresh zucchini, with skin, chopped USDA
0 3/4 ea fresh yellow bell pepper, large, 3 3/4" USDA
12 ea fresh red cherry tomatoes USDA
0 1/2 ea fresh red onion, medium, 2 1/2" USDA
3 oz kalamata olives, pitted DiLusso
3 oz feta cheese USDA
2 Tbsp fresh parsley, chopped USDA
6 cup fresh baby spinach Dole

DIRECTIONS

Ingredient note: for this recipe, we suggest finding 6 bone-in, skin-on chicken thighs that weigh a total of about 2 ½ pounds. Larger or smaller chicken thighs will take different amounts of time to fully cook. For chicken thighs over 7 ounces a piece, bake them alone for about 15 minutes before adding the vegetables and finishing the baking process.

Heat oven to 425°.
In a large bowl, whisk together oil, lemon juice, garlic and herb seasoning, Dijon mustard, lemon zest, minced or pressed fresh garlic, and salt. Place chicken thighs in a separate bowl and coat in ¼ cup of the lemon marinade. Allow chicken to marinate at room temperature for 15 minutes.
Into the bowl with the remaining lemon marinade, add broccoli, 1-inch chunks of zucchini, 1-inch pieces of yellow pepper, cherry tomatoes, and sliced red onion. Toss until evenly coated and then spread evenly on a sheet pan. Nestle marinated chicken in among the vegetables, topping with any marinade left in the bowl.
Bake for 25 minutes. Remove from oven, scatter olives and crumbled feta across the sheet pan and bake 10 minutes more, or until chicken reaches an internal temperature of 165°F. Sprinkle with chopped fresh parsley.
To serve, layer each plate with 1 cup baby spinach, then top with one chicken thigh and about ¾ cup cooked vegetables with feta. Enjoy while warm.

Cooking Tip

The joy of sheet pan meals is the easy, one pan preparation, and this low carb recipe is no different. After marinating the chicken and cutting the vegetables into large pieces, all that’s left to do is spread everything out on the sheet pan and bake! You can take this recipe and adapt it with different spices, flavorings, vegetables and cheese to make and endless variety of low carb sheet pan meals.