Lemon-Herb Roasted Chicken with Summer Harvest

Name: Lemon-Herb Roasted Chicken with Summer Harvest
Prep time: 20 min
Cook time: 35 min
Total time: 55 min
Yield: 6 servings
Cuisine: Mediterranean
Ingredients: 1.5 pound chicken breast (boneless, skinless); 1.5 cup brown rice (uncooked); 3 cup chicken broth (low sodium); 1 yellow onion (large, chopped); 1 red bell pepper (large, chopped); 2 zucchinis (medium, cut into 1-inch pieces); 1 pint cherry tomatoes (halved); 1 lemon; 4 clove garlic (minced); 1 teaspoon dried oregano; 0.75 teaspoon dried thyme; 0.5 teaspoon dried rosemary; 1.5 teaspoon salt; 0.75 teaspoon black pepper (freshly ground); 0.25 cup fresh parsley (chopped)

Tender chicken breast infused with fragrant Mediterranean herbs and bright lemon, roasted to perfection alongside colorful summer vegetables, served over wholesome brown rice. A delicious and balanced meal ideal for warm weather.

Prep: 20 min
Cook: 35 min
Total: 55 min
Servings: 6
Cuisine: Mediterranean
Difficulty: Easy
Cost: $2.99/serving

Dietary

Low-Fat
Low-Sugar
Gluten-Free
Dairy-Free
Nut-Free
Soy-Free
Egg-Free
High-Protein

Ingredients

1.5 pound chicken breast (boneless, skinless)
1.5 cup brown rice (uncooked)
3 cup chicken broth (low sodium)
1 yellow onion (large, chopped)
1 red bell pepper (large, chopped)
2 zucchinis (medium, cut into 1-inch pieces)
1 pint cherry tomatoes (halved)
1 lemon
4 clove garlic (minced)
1 teaspoon dried oregano
0.75 teaspoon dried thyme
0.5 teaspoon dried rosemary
1.5 teaspoon salt
0.75 teaspoon black pepper (freshly ground)
0.25 cup fresh parsley (chopped)

Instructions

Combine 1 1/2 cups brown rice, 3 cups chicken broth, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 30 to 35 minutes, or until liquid is absorbed and rice is tender. Once cooked, fluff the rice with a fork and set aside.
Pat the 1 1/2 pounds chicken breast dry. Slice each breast in half horizontally to create thinner cutlets. In a large bowl, toss the chicken with juice from half of the lemon, 1 teaspoon dried oregano, 1/2 teaspoon dried thyme, 1/4 teaspoon dried rosemary, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Preheat oven to 400°F (200°C). Line a large sheet pan with parchment paper and spray generously with cooking spray. Chop 1 large yellow onion, 1 large red bell pepper, and 2 medium zucchini into 1-inch pieces. Halve 1 pint cherry tomatoes. Mince 4 cloves garlic. In the same bowl (no need to wash), toss the prepared vegetables with juice from the remaining half of the lemon, 1 teaspoon minced garlic, 1/4 teaspoon dried oregano, 1/4 teaspoon dried thyme, 1/4 teaspoon dried rosemary, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Arrange the seasoned vegetables in an even layer on one side of the prepared sheet pan. Place the seasoned chicken breast pieces on the other side of the sheet pan, ensuring they are not overlapping. Roast for 20 to 25 minutes, or until the chicken is cooked through (internal temperature reaches 165°F / 74°C) and the vegetables are tender-crisp.
Divide the cooked brown rice among 6 plates, top with the roasted lemon-herb chicken and summer vegetables. If desired, sprinkle with 1/4 cup fresh parsley before serving.

Notes

This recipe is fantastic for meal prepping! Cooked chicken and vegetables can be stored together in airtight containers for up to 3 days. Reheat gently in the microwave or oven until warmed through.

Nutrition (per serving)

Calories: 346
Protein: 30.7 g
Carbohydrates: 46.5 g
Fat: 4.2 g
Fiber: 4.1 g
Sodium: 1080 mg
Saturated Fat: 0.5 g
Sugar: 6.3 g
Cholesterol: 80 mg