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- 4 boneless, skinless chicken thighs - 2 cups cherry tomatoes, halved - 1 red bell pepper, sliced - 1 zucchini, sliced - 1 red onion, cut into wedges - 1 can (15 oz) chickpeas, drained and rinsed To make this Mediterranean chicken bowl, start with the main items. You will need chicken thighs, which are juicy and full of flavor. The cherry tomatoes, red bell pepper, zucchini, red onion, and chickpeas add color and nutrition. Each bite is a mix of tastes and textures. - 4 tablespoons olive oil - 2 teaspoons dried oregano - 1 teaspoon garlic powder - Salt and pepper to taste - Feta cheese, crumbled - Fresh parsley, chopped - Lemon wedges Seasoning is key in this dish. Olive oil adds richness, while oregano and garlic powder give a burst of flavor. Salt and pepper enhance everything. For a fun touch, you can add feta cheese and fresh parsley on top. Lemon wedges are perfect for squeezing on the dish just before eating. - 1 cup quinoa or couscous, cooked (for serving) - Additional garnish ideas To serve, place cooked quinoa or couscous at the bottom of your bowl. This creates a nice base. Then, add the roasted chicken and veggies on top. You can play with different garnishes too. Fresh herbs like mint or basil can bring new flavors. Enjoy your colorful and tasty Mediterranean chicken bowl! Prepping the vegetables Start by washing your veggies. Cut the cherry tomatoes in half. Slice the red bell pepper and zucchini. Cut the red onion into wedges. Drain and rinse the chickpeas. Place all these veggies in a large bowl. Marinating the chicken In a small bowl, mix 2 tablespoons of olive oil, garlic powder, and dried oregano. Rub this mix on the chicken thighs. Make sure every part is coated well. Season the chicken with salt and pepper to taste. Arranging ingredients on the sheet pan Preheat your oven to 400°F (200°C). On a large sheet pan, place the veggie mix on one side. Lay the marinated chicken thighs on the other side. This helps them cook evenly and stay tasty. Baking times and temperatures Bake everything in the oven for about 25-30 minutes. The chicken is done when it reaches 165°F. The veggies should be soft and tender. Plating the dish Once cooked, take the sheet pan out and let it cool for a few minutes. In a bowl, add the cooked quinoa or couscous as your base. Top with the chicken and roasted vegetables. Final touches before serving Sprinkle crumbled feta cheese and fresh parsley on top. Serve with lemon wedges on the side. Squeeze lemon juice over the dish for extra flavor. Enjoy your Mediterranean Chicken Bowl! To ensure your chicken is cooked through, use a meat thermometer. The chicken needs to reach 165°F. This gives you juicy, safe-to-eat chicken. If you don’t have a thermometer, cut into one thigh. The meat should be white, not pink. Perfecting roasted vegetables is easy. Cut them into similar sizes. This helps them cook evenly. Use enough olive oil to coat them well. Season with salt and pepper to bring out their flavor. Roast until they are tender and slightly charred for the best taste. If you want alternatives for chicken thighs, you can use chicken breasts. They are leaner but still taste great. You can also try turkey thighs for a different flavor. For other vegetables that work well, try using asparagus or bell peppers. Broccoli and cauliflower can also add a nice crunch. Feel free to mix and match your favorites! Storing leftovers properly keeps your meal fresh. Use airtight containers to store your chicken and veggies. Keep the quinoa or couscous in a separate container. This helps keep everything fresh and tasty. For reheating instructions, place the food on a microwave-safe plate. Heat it in short bursts, about 30 seconds at a time. Stir in between to heat evenly. You can also reheat in the oven at 350°F for about 10 minutes. This keeps everything crisp. {{image_2}} You can easily switch up the flavors in your Mediterranean chicken bowls. Adding spices and herbs can change the taste. Try a pinch of smoked paprika for a warm kick. You can also add fresh herbs like dill or basil. These will brighten up your dish. Different cheese options can also add variety. Instead of feta, try goat cheese or even mozzarella. Each cheese brings its own unique flavor. You can mix and match to find what you love best. Making this dish gluten-free is simple. Use quinoa instead of couscous, as it is gluten-free. Just ensure your other ingredients, like chickpeas, are also gluten-free. For vegetarian or vegan options, swap the chicken for tofu or tempeh. You can also add more vegetables, like spinach or mushrooms. These changes will keep your meal hearty and nutritious. Incorporating seasonal vegetables can make this dish even better. In spring, add asparagus or peas. In fall, consider butternut squash or sweet potatoes. Each season brings new flavors to explore. You can also create holiday or festive twists. Add cranberries for a pop of color and sweetness during winter. For summer, use fresh corn or arugula. These touches can make your meal more fun and special. To keep your leftovers fresh, first let them cool. Then, place them in airtight containers. This helps maintain flavor and texture. Store the containers in the fridge. You can keep your Mediterranean chicken bowls for 3 to 4 days. If you want to enjoy them later, freezing is a great option. For freezing, use freezer-safe containers or bags. Portion the bowls into single servings for easy meals later. Label each container with the date. These bowls can stay frozen for up to 3 months. When you are ready to eat, thaw them in the fridge overnight. Reheat in the oven or microwave until heated through. For meal prep, I recommend using glass containers. They are durable and keep food fresh. Portion your meals into these containers. This makes it easy to grab and go. You can also mix and match veggies or grains. Having these ready helps you stick to your meal plan. It takes about 25 to 30 minutes to cook chicken thighs at 400°F. To be sure they are done, check that the internal temperature reaches 165°F. The chicken should look golden and juicy. If you cook them too long, they may become dry. You can use frozen chicken, but it’s best to thaw it first. Cooking from frozen can lead to uneven cooking. Thawing helps the chicken cook evenly and stay juicy. Always check the internal temperature to ensure safety. You can use rice, bulgur, or farro as substitutes for quinoa or couscous. These grains provide similar textures and flavors. Each option offers a unique taste, so feel free to explore what you like best. - Additional related questions and answers What vegetables can I add to this dish? You can add bell peppers, carrots, or asparagus for extra color and taste. Just cut them into similar sizes for even cooking. How can I make it spicier? Add crushed red pepper flakes or diced jalapeños to the chicken mix. This will give your bowl a nice kick without overwhelming the dish. This blog post covers a delicious sheet pan chicken recipe. We outlined the main ingredients and seasoning ideas. You learned how to prep, cook, and serve the dish easily. We shared tips for cooking and meal prep. You also found variations based on your taste and dietary needs. In the end, this recipe is flexible and simple. You can enjoy it any day. Have fun experimenting with your flavors and ingredients. Happy cooking!

Mediterranean Chicken Bowls Sheet Pan

Experience the deliciousness of Mediterranean Chicken Bowls Sheet Pan with this simple and vibrant recipe! Juicy chicken thighs are paired with roasted veggies and chickpeas, all drizzled with olive oil and herbs for a flavor-packed dish. Served over quinoa or couscous and topped with feta cheese, this meal is perfect for busy nights. Click to explore the full recipe and bring a taste of the Mediterranean to your dinner table!
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Ingredients
  

4 boneless, skinless chicken thighs

2 cups cherry tomatoes, halved

1 red bell pepper, sliced

1 zucchini, sliced

1 red onion, cut into wedges

1 can (15 oz) chickpeas, drained and rinsed

4 tablespoons olive oil

2 teaspoons dried oregano

1 teaspoon garlic powder

Salt and pepper to taste

1 cup quinoa or couscous, cooked (for serving)

Feta cheese, crumbled (for topping)

Fresh parsley, chopped (for garnish)

Lemon wedges (for serving)

Instructions
 

Preheat your oven to 400°F (200°C).

    In a large bowl, combine the cherry tomatoes, red bell pepper, zucchini, red onion, and chickpeas. Drizzle 2 tablespoons of olive oil over the vegetables, and season with salt, pepper, and 1 teaspoon of oregano. Toss until everything is evenly coated.

      In a separate small bowl, mix the remaining olive oil, garlic powder, and the other teaspoon of oregano. Rub this mixture over the chicken thighs, ensuring they are evenly coated. Season with additional salt and pepper.

        On a large sheet pan, arrange the vegetable mixture on one side, and place the seasoned chicken thighs on the other side.

          Bake in the preheated oven for about 25-30 minutes, or until the chicken is cooked through (internal temperature should reach 165°F) and the veggies are tender.

            Remove the sheet pan from the oven and let it cool for a few minutes.

              To serve, spoon the cooked quinoa or couscous onto bowls, top with the roasted veggies and chicken. Sprinkle crumbled feta cheese and fresh parsley on top, and serve with lemon wedges on the side for squeezing over.

                Prep Time: 15 minutes | Total Time: 45 minutes | Servings: 4