Lemon Chicken with Mediterranean Roasted Vegetables
Juicy chicken breasts, colourful roasted vegetables, tangy feta and a bright hit of lemon: this dish brings Mediterranean flavours together in the easiest way imaginable. All you need is one baking dish, a little patience while the oven does its work, and you'll have a vibrant dinner on the table. It's naturally low in carbs and satisfying enough to keep you full. Perfect for meal-prep fans too, since the leftovers taste just as good the next day.
Ingredients
- 2 chicken breast fillets, about 200 g each
- 2 courgettes, small
- 0.5 red pepper
- 0.5 yellow pepper
- 50 g sun-dried tomatoes, if packed in oil, drain first
- 1 handful olives, green or black
- 3 sprigs fresh rosemary
- 125 g feta, sheep's cheese; or a firm goat's cheese
- 4 tbsp olive oil
- 1 unwaxed lemon
- to taste salt
- to taste pepper
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 2 Servings |
|---|---|---|
| Calories | 620 kcal | 1,240 kcal |
| Carbohydrates | 12 g | 24 g |
| Protein | 55 g | 110 g |
| Fat | 38 g | 76 g |
| Fibre | 4 g | 8 g |
| of which sugar | 7 g | 14 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Preheat the oven to 200C (fan 180C).
- Wash the vegetables and cut them into fairly large chunks. Halve the sun-dried tomatoes. If they are packed in oil, drain them first.
- Put the courgette and pepper chunks into a large bowl with the sun-dried tomatoes and olives. Add the olive oil, salt, pepper and chopped rosemary, then toss everything together well. Tip the vegetable mixture into a large baking dish.
- Season the chicken breasts with salt on both sides. Sear them in a hot, oiled pan on both sides until golden brown, then lay the browned fillets on top of the vegetables in the baking dish.
- Place the baking dish in the preheated oven for 25 minutes.
- Meanwhile, rinse the lemon under hot water and grate the zest. Cut the lemon into eighths. Crumble the feta.
- After 25 minutes, take the dish out of the oven, scatter over the lemon zest, tuck the lemon wedges in among the vegetables and sprinkle everything evenly with the crumbled feta.
- Return the dish to the oven for another 15 minutes, until the feta is lightly golden. Serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 620 kcal |
|---|---|
| Carbohydrates | 12 g |
| Protein | 55 g |
| Fat | 38 g |
| Fibre | 4 g |
| of which sugar | 7 g |
Frequently asked questions
Can I make this lemon chicken with different vegetables?
Yes, it's easy to adapt. Aubergine, cherry tomatoes or red onions all work beautifully in this Mediterranean bake.
Is this recipe low in carbs?
Yes, the dish is naturally low in carbohydrates, high in protein and made with wholesome fats, making it a great choice for a low-carb dinner.
Can I prepare this ahead of time?
You can prep the vegetables and crumble the feta in advance, then sear the chicken just before baking. Leftovers keep in the fridge for 1 to 2 days and reheat well.
Do I have to sear the chicken first?
Searing gives a lovely golden crust and helps keep the meat juicy. You can skip this step, but extend the baking time a little and check that the chicken is cooked through.
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