Cooking time: 45 minutesThis dish offers the best of the Mediterranean diet: lean protein, lots of vegetables, garlic, and heart-healthy olive oil.
Preparation time: 12 minutes Cooking time: 45 minutes
2 tablespoons olive oil, preferably extra virgin
Grated peel and juice of 1 lemon
1 tablespoon minced garlic
1 teaspoon dried oregano
¼ teaspoon salt
¾ teaspoon ground black pepper
¾ teaspoon paprika
4 each skinless, fat-trimmed chicken legs and thighs (about 1½ pounds total)
1 medium red bell pepper, cut into 8 wedges
1 medium orange bell pepper, cut into 8 wedges
2 medium Yukon gold potatoes, each cut into 8 wedges
1 medium red onion, cut into 8 wedges
8 pitted kalamata olives, each quartered lengthwise
Chopped fresh mint or parsley, grated lemon peel, and lemon wedges (optional)
1. Preheat the oven to 400°F. Coat a 17" × 12" rimmed baking pan with vegetable oil spray. Add the oil, lemon peel and lemon juice, garlic, oregano, salt, black pepper, and paprika.
2. Place the chicken on one side of the pan and the bell peppers, potatoes, and onion on the other. Toss to coat with seasonings.
3. Roast for 20 minutes. Turn the chicken and stir the vegetables. Roast for 20 to 25 minutes, or until the chicken is cooked through and the vegetables are lightly browned and tender. Sprinkle with the olives. Garnish with the mint or parsley, grated lemon peel, and lemon wedges, if using.
MAKES 4 SERVINGS
Per serving: 307 calories, 25 g carbohydrate, 22 g protein, 13 g fat, 2 g saturated fat, 80 mg cholesterol, 530 mg sodium, 4 g fiber
Carbohydrate Choices: 2
Dietary Exchanges: 1 starch, 1½ vegetable, 2½ meat, 2½ fat
