An easy sheet-pan dinner of bone-in chicken breast roasted in a bed of cherry tomatoes, garlic and yellow zucchini; a healthy, oil-free one-pan-wonder dinner where the oven does all the work for you.
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
Heart Healthy recipes have lots of whole grains, fruits & vegetables. A diet rich in plant foods, low in refined fatty foods can help lower cholesterol.
Recipes with protein-rich ingredients. Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.
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Thyme Roasted Chicken, Cherry Tomatoes & Zucchini
PREHEAT oven 400F | 200C. Line a sheet pan with parchment paper.
WASH cherry tomatoes + zucchini. Cut the cherry tomatoes in half, and cut the zucchini into small pieces similar size to the cherry tomato halves. Peel and finely chop garlic.
ADD cherry tomatoes + zucchini + garlic to the sheet pan and sprinkle with ½ tsp salt.
PLACE the entire bone-in chicken breast, skin side up, in the middle of the sheet pan nestled between cherry tomatoes. Rub chicken breast with dijon mustard + vinegar, sprinkle with seasonings + finish with thyme leaves.
ROAST for 30 – 40 mins until chicken is cooked; internal temperature in the thickest part of the breast will read 165 F | 73C. The cherry tomatoes and zucchini will be nicely roasted – you can give them a stir when you remove the sheet pan from the oven, then cover the chicken and rest for 10 minutes.
SLICE chicken breast by placing it on a cutting board, cutting breasts into 2 split pieces, remove the bone and then slice.
SERVE over roasted cherry tomatoes and zucchini, scattered with fresh basil if using. Serve over greens like spinach, kale or arugula.
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Miso Roasted Wedges
Roasted Squash & Brussels with Preserved Lemon Dressing
Steamed Greens or cooked grains like black lentils, rice, quinoa.
Green Bean & Vegetable Salad
Sweet Potato & Quinoa Salad
FULL BONE-IN CHICKEN BREAST means a complete piece that has the 2 breasts halves together – not split. This is the best cut to roast as it retains both moisture and flavour as a complete piece with the skin-on and the bone-in. You cut it in half, remove the bone and slice it to serve.
SWAP CHICKEN – use turkey or fish like cod, haddock, flounder, fluke, hake, snapper, sole, sea bass, monkfish, salmon, halibut – cooking times will vary.
SWAP ZUCCHINI | ADD red pepper, eggplant, summer squash, patty pan squash, sweet potatoes, yams, potatoes – diced small.
ADD CHICKPEAS or black beans; a can drained and rinsed to the tomatoes and zucchini.
SWAP THYME | ADD HERBS – parsley, rosemary, oregano, savoury, sage.
SWAP SEASONINGS – use old bay, blackened spices, lemon pepper, mixed herbs, sesame seeds, chilli flakes, spice blends.
ADD HERBS use finely chopped fennel fronds, parsley, cilantro, chives, scallions, dill, basil – scatter over fish when serving.
THERAPEUTIC DIETS – Adapt the recipe and ingredients according to your healthcare provider. Please remember to read food ingredient labels.