Thyme Roasted Chicken, Cherry Tomatoes & Zucchini
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.
- Serves2 - 4
- Cooks in 30-40 mins
- Prep time 5 mins
- Oil + Sugar + Grain Free
- Low Carb
Low-Carb recipes have a low carbohydrate count. No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.
- Light & Simple
- Heart Healthy
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.
- Protein
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.
Ingredients
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Method
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.
Serving Ideas
Sage & Rosemary Roasted Potatoes
Corn, Cucumber & Kohlrabi Salad
Kohlrabi, Cabbage & Flat Green Bean Slaw Salad
Grilled Summer Vegetable Salad
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
Chef tips + Ingredient Swaps + Ideas
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.
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