Sheet Pan Greek Chicken with Kalamata Olives and Roasted Tomatoes

From our friends at the American Heart Association

Image courtesy of the American Heart Association

Servings: 4
Serving Size: 3 ounces chicken plus 1/2 cup couscous and 1/2 cup vegetables

Image courtesy of the American Heart Association

This fuss-free sheet pan chicken is a blend of flavors including tangy lemon, zesty garlic and aromatic herbs. Each bite of tender chicken and colorful vegetables will transport you to the Greek Isles with its authentic flavors.

Ingredients

Marinade

1 cup fat-free plain Greek yogurt

Juice of 1 medium lemon

6 garlic cloves, minced

3 sprigs fresh thyme (stems discarded)

1 teaspoon dried thyme

1 teaspoon pepper

Chicken

4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded, flattened to 1/4-inch thickness

Cooking spray

2 1/2 tablespoons fresh oregano or 2 1/2 teaspoons dried oregano, crumbled, divided use

1/4 teaspoon pepper

1/4 teaspoon garlic powder

1 pint grape tomatoes or cherry tomatoes, halved

1 medium bell pepper, cut into thin slices

1 medium red onion, halved, cut into thin slices

1 medium lemon, cut into 4 wedges, medium

2 teaspoons olive oil (extra-virgin preferred), divided use

1/2 cup uncooked couscous (whole wheat preferred)

12 pitted kalamata olives, finely chopped

1/4 cup finely chopped fresh parsley

1 ounce crumbled fat-free feta cheese

Directions

In a small bowl, whisk together the marinade ingredients. Put the marinade in a large resealable plastic bag or glass bowl. Add the chicken, turning to coat. Refrigerate for 4 to 24 hours. (For best flavor, let stand overnight.)
Preheat the oven to 400°F. Line a baking sheet with aluminum foil or lightly spray a baking sheet with cooking spray.
Meanwhile, in a small bowl, stir together the oregano, pepper and garlic powder.
Arrange the tomatoes, bell pepper, red onion and lemon wedges in a single layer on half the pan. Drizzle with 1 teaspoon oil.
Remove the chicken from the marinade, leaving what clings to the chicken. Discard any remaining marinade. Place the chicken on the other half of the pan. Sprinkle the oregano mixture over the chicken.
Bake for 20 minutes, or until the chicken is no longer pink in the center, the red onion is soft, and the tomatoes are bursting.
Meanwhile, prepare the couscous using the package directions, omitting the salt and oil. Fluff with a fork. Stir in the olives, parsley and remaining 1/2 teaspoon oregano. Gently stir in the feta. Drizzle with the remaining 1 teaspoon oil.
Spoon the couscous onto plates. Place the chicken and vegetables on the couscous.

Nutrition Facts

Servings: 4
Serving Size: 3 ounces chicken plus 1/2 cup couscous and 1/2 cup vegetables

Calories	355
Total Fat	9.5 g (1.0 g saturated fat, 0.0 g trans fat, 3.5 g polyunsaturated fat, 17.5 g monounsaturated fat)
Cholesterol	83 mg
Sodium	356 mg
Total Carbohydrate	36 g (7 g dietary fiber, 6 g sugars)
Protein	33 g
Dietary Exchanges	1 1/2 starch, 2 vegetable, 3 lean meat