Top Health Benefits of spiced chicken & roasted veggies You Need to Know

This Mediterranean spiced chicken with roasted veggies is a powerhouse of nutrition, offering a perfect balance of proteins, healthy fats, and essential vitamins. Chicken provides high-quality protein, which supports muscle growth and repair, while olive oil delivers heart-healthy monounsaturated fats that help reduce inflammation. The variety of colorful bell peppers and tomatoes contribute a rich supply of antioxidants, such as vitamin C and lycopene, which boost the immune system and promote skin health. Potatoes add a moderate amount of carbohydrates for sustained energy, and garlic enhances both flavor and immune function. The dish is naturally gluten-free, packed with fiber from vegetables, and promotes overall digestive health while keeping you full and satisfied for longer.

Ingredients :

Chicken Breast : 400 g

Chicken Thigh-

Potato : 3 Piece

Bell Pepper : 2 Piece

Onion : 1 Piece

Garlic : 4 clove

Tomato : 2 Piece

Olive Oil : 4 Tablespoon

turmeric : 1/2 Teaspoon

Paprika : 1/2 Teaspoon

Cumin : 1/4 Teaspoon

Salt : as needed

black pepper : to taste

Mild Mediterranean-flavored chicken and vegetables 🍗🌿

Recipe :

For 4 people

Step 1: Marinate the Chicken

In a bowl, mix the chicken strips with 1 tablespoon of olive oil, turmeric, paprika, cumin, salt, black pepper, and minced garlic.
Let it marinate in the refrigerator for 30 minutes.

Step 2: Sauté the Onions

Heat 2 tablespoons of olive oil in a large pan.
Add the sliced onions and sauté until they become soft and golden.

Step 3: Cook the Chicken

Add the marinated chicken to the pan and cook over medium heat until golden brown.

Step 4: Fry the Potatoes

In another pan, heat some oil and fry the sliced potatoes until crispy and golden.

Step 5: Add the Vegetables

Once the chicken is nearly cooked, add the sliced bell peppers and chopped tomatoes.
Cook for another 10 minutes until the vegetables are soft.

Step 6: Combine Everything

Top the chicken and vegetables with the crispy fried potatoes.
Mix gently and let it cook for 2 more minutes.

Step 7: Garnish and Serve

Garnish with fresh chopped parsley.
Serve hot with traditional bread or rice.

Enjoy your delicious Mediterranean-style chicken and vegetables! 🍽🔥

Tips and Tricks for Making the Perfect spiced chicken & roasted veggies

To achieve the best flavor and texture, allow the chicken to marinate for at least 30 minutes, ensuring it absorbs all the aromatic spices. When pan-frying the chicken, avoid overcrowding the pan, as this can cause steaming instead of browning, which reduces the depth of flavor. Cooking vegetables at the right temperature is crucial; overcooking bell peppers can make them too soft and mushy, while undercooking potatoes can leave them hard. Using fresh, high-quality olive oil enhances the dish’s richness, but be mindful not to overheat it, as it can lose its health benefits. Adjust the seasoning according to taste but avoid excessive salt, especially for those following a low-sodium diet. Lastly, garnishing with fresh herbs like parsley just before serving will enhance both the aroma and visual appeal of the dish.

Nutritional Information and Diet Compatibility of spiced chicken & roasted veggies

This dish is highly suitable for Mediterranean, ketogenic (if potatoes are reduced), high-protein, gluten-free, and DASH diets, making it an excellent choice for individuals seeking a balanced, heart-friendly meal. The protein-rich chicken supports muscle maintenance, while the healthy fats from olive oil align with both the Mediterranean and ketogenic diets. However, this dish is not suitable for vegan or vegetarian diets, as it contains poultry. Those following a strict low-carb diet may want to substitute or reduce the potatoes to keep carbohydrate intake in check. Individuals on a low-fat diet should moderate the olive oil amount, and for those sensitive to nightshades (such as in paleo or autoimmune protocols), adjustments to the vegetable selection might be necessary. Overall, this dish offers great flexibility and can be customized based on dietary preferences and restrictions.