INGREDIENTS
- 1 pint grape or cherry tomatoes
- 1 small red onion, halved and cut into thin slices
- 1 medium zucchini, halved and cut into half moons
- 1 bell pepper, cut into strips
- 3 teaspoons olive oil, divided
- 4 4-oz (1 lb total) boneless, skinless chicken breasts, flattened to ¼-inch thickness
- 2 ½ teaspoons dried oregano, divided
- ½ cup uncooked whole wheat couscous
- 12 pitted kalamata olives, finely chopped
- ¼ cup finely chopped fresh parsley
- ¼ cup feta cheese, crumbed
DIRECTIONS
- Preheat oven to 400°F. Lightly spray a large, rimmed baking sheet (sheet pan) with cooking spray.
- Arrange the tomatoes, onion, zucchini, and bell pepper in a single layer on half of the baking sheet. Drizzle with 1 teaspoon of olive oil.
- Using a pastry brush, lightly brush the chicken on both sides with another teaspoon of olive oil. Sprinkle 2 teaspoons of oregano over the chicken. Arrange the chicken in a single layer on the remaining half of the baking sheet.
- Bake for about 20 minutes, until the internal temperature of the chicken is 165°F on your food thermometer and the veggies are tender.
- While the chicken and veggies are baking, prepare the couscous. Add ½ cup couscous to ¾ cup boiling water. Cover, remove from heat, and let sit for 5 minutes, or until all liquid is absorbed.
- Fluff with a fork. Stir in the olives, parsley, and remaining ½ teaspoon of oregano. Gently stir in the feta. Drizzle with the remaining 1 teaspoon of olive oil.
- Spoon a quarter of the couscous mixture (a heaping ⅓ cup) on your plate. Place one chicken breast and about 1 cup of roasted veggies on the couscous. Enjoy!
VARIATIONS & TIPS
- Don’t forget to thoroughly wash your hands and any utensils/supplies after touching raw chicken.
- If you want to make this dish vegetarian, feel free to omit the chicken. You could add a can or two of rinsed, drained, no salt added chickpeas or other beans to the sheet pan for a delicious option.
- Feel free to use whatever veggies you have on hand!
- If you cannot find whole wheat couscous, you can use regular or pearl/Israeli couscous. Alternatively, try a different whole grain, such as quinoa or farro.
- Diced cucumbers would also be a yummy topping to add just before serving.
- Add more fresh herbs, as desired – fresh mint or basil would be delicious!
- You could also serve the chicken and veggies over a bed of salad greens, instead of couscous.
NUTRITION FACTS
YIELD: 4 servings (heaping 1/3 cup of couscous, 1 cup of veggies, 1 4-oz chicken breast per serving)
Calories: 343 per serving, Carbohydrates: 27g, Fiber: 4.8g, Sugar: 5.9g (0g added sugar), Protein: 32g, Fat: 12g, Saturated fat: 2.6g, Cholesterol: 102mg, Sodium: 334mg
* Nutrition facts will change as variations and substitutions are included.
SOURCE: Adapted from The New American Heart Association Cookbook, Centennial Edition