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Mediterranean Sheet Pan Chicken: A Delightsome Dish for Any Occasion

In the realm of cooking, few recipes strike the perfect balance between ease and flavour quite like Mediterranean sheet pan chicken. This dish, brimming with vibrant colours and mouth-watering aromas, offers a delightful combination of juicy chicken and a medley of vegetables, all seasoned with classic Mediterranean herbs and spices. Whether you’re hosting a dinner party or simply preparing a weeknight meal, this recipe is sure to impress.

The Allure of Mediterranean Flavours

The Mediterranean diet has long been lauded for its health benefits, primarily centred around fresh produce, lean proteins, and healthy fats. Ingredients commonly found in Mediterranean cuisine, such as olives, tomatoes, and herbs, not only contribute to a rainbow of flavours but also promote wellbeing.

Sheet pan cooking is a brilliant technique that allows for cooking multiple ingredients simultaneously on a single tray. This not only saves on washing up but also encourages the flavours to meld beautifully. In this recipe, we’ll explore how to create a deliciously aromatic Mediterranean sheet pan chicken dish that serves four.

Ingredients

For the Chicken and Vegetables:

• 4 bone-in, skin-on chicken thighs (or your choice of chicken)
• 1 red onion, cut into wedges
• 1 bell pepper, sliced (choose any colour)
• 1 courgette, sliced
• 200g cherry tomatoes
• 150g Kalamata olives (pitted)
• 3 cloves garlic, minced

For the Marinade:

• 60ml olive oil
• Juice of 1 lemon
• 1 tablespoon red wine vinegar
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Salt and freshly cracked black pepper, to taste

To Serve:

• Fresh parsley, chopped
• Lemon wedges

Instructions

1. Preheat the Oven: Begin by preheating your oven to 200°C (180°C fan) or 400°F. This allows for an optimal roasting environment where the chicken becomes crispy while the vegetables caramelise.

2. Prepare the Marinade: In a large bowl, whisk together the olive oil, lemon juice, red wine vinegar, oregano, thyme, salt, and pepper. The acidity from the lemon juice and vinegar will tenderise the chicken, infusing it with zesty flavours.

3. Marinate the Chicken: Place the chicken thighs in the bowl with the marinade. Ensure each piece is well coated and allow it to marinate for at least 30 minutes. For the best results, marinate for several hours or overnight in the fridge.

4. Arrange the Sheet Pan: On a large sheet pan, spread the marinated chicken and surround it with the onion, bell pepper, courgette, cherry tomatoes, and olives. Add the minced garlic, distributing it evenly across the vegetables.

5. Roast: Place the sheet pan in the preheated oven and roast for 35-40 minutes, or until the chicken is cooked through and reaches an internal temperature of 75°C (165°F) and the vegetables are tender and slightly charred.

6. Serve: Once done, remove the sheet pan from the oven, garnishing the dish with fresh parsley and lemon wedges. The vibrant colours and enticing aromas will undoubtedly whet the appetite!

Variations and Tips

• Vegetable Substitutions: Feel free to swap in seasonal vegetables such as asparagus, mushrooms, or baby potatoes based on your preferences or what’s available.
• Chicken Alternatives: If you prefer breast meat, opt for boneless, skinless chicken breasts and adjust the cooking time as they typically require less time to cook.
• Make it a Meal: Serve the dish over a bed of couscous or with crusty bread to soak up the delicious juices.

Conclusion

Mediterranean sheet pan chicken encapsulates the essence of fuss-free cooking, inviting you to enjoy a wholesome meal without the hassle of multiple pots and pans. With its robust flavours, vibrant colours, and enticing aromas, this dish promises to lift your spirits and please your palate. Whether for an impressive feast or a simple family dinner, this recipe is a delightful addition to your culinary repertoire. So gather your ingredients, fire up that oven, and savour the taste of the Mediterranean right at home!

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