Fewer dishes for a weeknight dinner is always a benefit, it’s even better when the simplicity doesn’t require sacrificing flavor. This Greek Chicken Tray Bake recipe delivers on all points. This recipe is easily modifiable if you aren’t a fan of feta or olives. Don’t be deceived this high-flavor protein and veggie tray with bright notes from citrus and blistered tomatoes make this feel like a really elevated meal though you can pull it off even if you are low on time or energy on a weeknight.
At a Glance:
Prep time: 10 min | Cook time: 50 min
Servings: 4
Greek Chicken Tray Bake
Ready to be transported to the flavors and culture of Athens in your own kitchen? Ready to take the flavor beyond hummus? This tray bake delivers on flavor and can be in the oven in minutes. If you keep a jar of olives and artichoke hearts in your pantry you can pull off this recipe with just about any vegetable you have on hand. This recipe is ultra-forgiving and yummy.
Why This Recipe Works for Blood Sugar Balance
The sauce is very flavorful without added sugar, honey, etc. The mixture of protein and with many different colors of vegetables offers an opportunity for fiber while being packed with micronutrients. Quinoa is a higher fiber and protein base compared with rice and packs some additional minerals that rice does not have.
Why This Recipe Works in Your Kitchen
Cooking at 400 degrees F (~ 200 C) allows veggies to brown and chicken to cook thoroughly. The combination of feta, green olives and spices give a great Greek flavor. Be careful not to over-salt the dish. The feta, olives give this dish some natural salt flavor. You can always add additional salt at the table, but you can't remove salt.
Ingredients
- 1 cup Quinoa
- 2 cups Bone Broth Chicken
- 1 Red Bell Pepper (cut into 2 inch pieces)
- 1 Yellow Bell Pepper (cut into 2 inch pieces)
- 1 Red Onion (cut into eighths)
- 2 cups Cherry Tomatoes
- 1/2 cup Artichoke Hearts (canned, and drained)
- 2 Lemons (Quartered)
- 1 lb Chicken Breast (2-3 breasts or 4 chicken thighs)
- 2 Garlic (cloves crushed)
- 1/4 cup Extra Virgin Olive Oil
- 1 1/2 tbsps Balsamic Vinegar
- 1/2 tsp Smoked Paprika
- 1 tsp Oregano
- 1/4 tsp Kosher Salt
- 1/2 tsp Black Pepper
- 2 tbsps Basil Leaves (fresh, chopped (or 1/2 tbsp dried))
- 2/3 cup Green Olives
- 1/2 cup Feta Cheese (optional)
Instructions
- Make Quinoa: Rinse in fine mesh colander. Drain well. Combine the rinsed quinoa and chicken bone broth in a saucepan. Bring the mixture to a boil over medium-high heat, then decrease the heat a bit to maintain a gentle simmer. Cook until the quinoa has absorbed all of the water, about 10 to 20 minutes. Remove the pot from heat, cover, and let the quinoa steam for 5 minutes. This step gives the quinoa time to pop open so it’s nice and fluffy. Remove the lid and fluff the quinoa with a fork.
- While the quinoa is cooking: Preheat the oven to 400 degrees F.
- On a large baking sheet or roasting pan, add the chopped peppers, red onion slices, artichoke hearts, lemon wedges, and tomatoes.
- In a bowl whisk together the crushed garlic, olive oil, vinegar, paprika, and oregano. Pour 1/3 of the sauce over the veggies, sprinkle with salt and pepper, and toss until well coated. Place the chicken pieces on top of the veggies and brush another 1/3 of the sauce(reserving the last 1/3 for next step). Bake in the oven for 25 minutes.
- After 25 minutes, add in the feta, chopped basil, and olives. Pour the remaining sauce over the tray and return to the oven to bake for another 5-10 minutes. Check the chicken to ensure it's no longer pink. Sprinkle with additional basil or fresh thyme and serve.
Nutrition Facts (per serving)
578 Calories
42 g Protein
46 g Carbs
8 g Fiber
38 g Net Carbs
26 g Fat
Additional Notes
Prep Ahead: Chop vegetables on the weekend or whatever day grocery shopping is done. Make ahead the sauce and keep in a container on the counter. Make quinoa on shopping day.
Substitutions: Any vegetable can be substituted with a vegetable you already have in your kitchen. If you aren't a fan of quinoa that can easily be subbed for couscous, rice, or potatoes. Likewise, you can skip the quinoa or other carbohydrate altogether to make this a high-protein and low-carbohydrate dish. Black olives can be substituted for green or skipped altogether.
Weight Loss Suggestions: Add additional chicken or sub cauliflower rice for quinoa or skip quinoa altogether.
