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Mediterranean Herb-Crusted Chicken with Roasted Vegetables

Mediterranean Herb-Crusted Chicken with Roasted Vegetables

Lunch
Prep Time
15min
Cook Time
35min
Servings
2
Calories
500
Chef's Note

For meal prep, store the chicken and vegetables separately from the quinoa for best results. The herb crust can be made ahead and stored in the refrigerator for up to 3 days. For the diabetic person requiring extra calories, consider doubling their portion size or adding a side of healthy fats like avocado or a drizzle of olive oil.

Tags
mediterranean
chicken
meal-prep
low-carb
diabetic-friendly
high-protein
herb-crusted
roasted vegetables
quinoa
healthy
Ingredients

  • 12 oz boneless skinless chicken breasts

  • 1 medium zucchini

  • 1 medium red bell pepper

  • 1 cup cherry tomatoes

  • 1/2 medium red onion

  • 2 tablespoons olive oil

  • 1 teaspoon dried oregano

  • 1/2 teaspoon dried thyme

  • 1/2 teaspoon dried rosemary

  • 1/2 teaspoon garlic powder

  • 1 teaspoon lemon zest

  • 1 tablespoon lemon juice

  • 1/4 cup panko breadcrumbs

  • 2 tablespoons grated parmesan cheese

  • 2 tablespoons fresh parsley

  • 1/2 teaspoon salt

  • 1/4 teaspoon black pepper

  • 1 tablespoon dijon mustard

  • 3/4 cup quinoa

  • 1 1/2 cups low-sodium chicken broth

  • 1/4 cup feta cheese

Instructions
  • 1

    Preheat oven to 400°F (200°C) and line a baking sheet with parchment paper.

  • 2

    Rinse 3/4 cup of quinoa under cold water. In a medium saucepan, combine quinoa with 1 1/2 cups of chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed and quinoa is tender.

  • 3

    While quinoa cooks, cut 1 medium zucchini, 1 medium red bell pepper, and 1/2 medium red onion into 1-inch pieces. Halve 1 cup of cherry tomatoes.

  • 4

    In a large bowl, toss the prepared vegetables with 1 tablespoon of olive oil, 1/4 teaspoon of salt, 1/4 teaspoon of dried oregano, and 1/8 teaspoon of black pepper.

  • 5

    Spread the vegetables on one side of the prepared baking sheet.

  • 6

    In a small bowl, mix together 1/4 cup panko breadcrumbs, 2 tablespoons grated parmesan cheese, 1 tablespoon chopped fresh parsley, 3/4 teaspoon dried oregano, 1/2 teaspoon dried thyme, 1/2 teaspoon dried rosemary, 1/2 teaspoon garlic powder, and 1 teaspoon lemon zest.

  • 7

    Pat 12 oz of chicken breasts dry with paper towels and season with 1/4 teaspoon of salt and 1/8 teaspoon of black pepper.

  • 8

    Spread 1 tablespoon of dijon mustard evenly over the chicken breasts, then press the herb-breadcrumb mixture onto the mustard to create a crust.

  • 9

    Heat 1 tablespoon of olive oil in an oven-safe skillet over medium heat. Place the chicken breasts herb-side up in the skillet and cook for 2 minutes.

  • 10

    Transfer the skillet to the oven and bake alongside the vegetables for 15-18 minutes, until chicken reaches an internal temperature of 165°F (74°C) and vegetables are tender and slightly caramelized.

  • 11

    Remove from oven and drizzle vegetables with 1 tablespoon of lemon juice.

  • 12

    Fluff the cooked quinoa with a fork and divide between two plates.

  • 13

    Slice the chicken and arrange over the quinoa, with roasted vegetables on the side.

  • 14

    Sprinkle 1/4 cup of crumbled feta cheese over the vegetables and garnish with 1 tablespoon of fresh parsley.

  • 15

    Let cool completely before storing in airtight containers if meal prepping for the week.

Nutrition Information (per serving)
500
Calories
35g
Protein
57g
Carbs
15g
Fat
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