Oregano and lemon chicken with zucchini and sweet potato salad
Discover a delightful and healthy recipe for Oregano and Lemon Chicken with Zucchini and Sweet Potato Salad. This flavorful dish features tender chicken breasts marinated in white wine, lemon juice, garlic, and oregano, accompanied by a hearty salad of roasted sweet potatoes, zucchini, and fresh spinach. Perfect for a nutritious and satisfying meal that's easy to prepare!
- 09 Mar 2024
- Cook time 15 min
- Prep time 30 min
- 4 Servings
- 9 Ingredients
Oregano and lemon chicken with zucchini and sweet potato salad is a delicious and nutritious meal that's perfect for any night of the week. The combination of lemon juice and oregano adds a zesty and aromatic flavor to the chicken, while the sweet potato and zucchini salad provides a hearty and healthy side. This recipe is straightforward to make and packed with essential nutrients.
Ingredients:
Instructions:
- In a medium bowl, combine the white wine, lemon juice, minced garlic, and dried oregano. Mix well.
- Place the chicken breasts in a shallow dish or ziplock bag.
- Pour the marinade over the chicken, ensuring all pieces are well-coated.
- Cover the dish or seal the bag, then refrigerate for at least 30 minutes, or up to 2 hours for more intense flavor.
- While the chicken is marinating, peel and dice the sweet potatoes into bite-sized pieces.
- Slice the zucchini into rounds.
- Preheat your oven to 400°F (200°C).
- Spread the diced sweet potatoes on a baking sheet lined with parchment paper or lightly greased.
- Roast in the preheated oven for about 20-25 minutes, or until tender and slightly caramelized. Stir halfway through cooking.
- Preheat a grill or grill pan over medium-high heat.
- Lightly spray the grill or pan with cooking spray oil.
- Remove the chicken from the marinade and discard any remaining marinade.
- Grill the chicken breasts for about 6-7 minutes on each side, or until fully cooked and the internal temperature reaches 165°F (75°C).
- Remove from grill and let sit for a few minutes before slicing.
- While the chicken is resting, lightly oil a skillet and place it over medium heat.
- Add the zucchini slices and sauté for about 5-7 minutes, or until tender and slightly golden.
- In a large mixing bowl, combine the roasted sweet potatoes, sautéed zucchini, and fresh spinach.
- Toss gently to mix.
- Slice the grilled chicken breasts.
- Serve the chicken over the sweet potato, zucchini, and spinach salad.
- Optionally, drizzle with a bit of extra lemon juice or olive oil for added flavor.
Tips:
- For extra flavor, marinate the chicken in the lemon juice, white wine, garlic, and oregano mixture for at least 30 minutes before cooking.
- Make sure to cut the sweet potatoes and zucchini into uniform pieces to ensure even cooking.
- Use a meat thermometer to ensure the chicken is cooked to an internal temperature of 165°F (74°C) for safety.
- Feel free to add other vegetables to the salad, such as bell peppers or cherry tomatoes, to add more color and nutrients.
- To save time, you can pre-cook the sweet potatoes in the microwave or oven before adding them to the salad.
This Oregano and Lemon Chicken with Zucchini and Sweet Potato Salad is a well-balanced, flavorful, and healthy dish that's sure to become a favorite. Not only is it simple to prepare, but it's also bursting with vibrant flavors and packed with nutrients. Enjoy this delightful meal as part of a wholesome diet.
| Nutrition Facts | |
|---|---|
| Serving Size | 520 grams |
| Energy | |
| Calories 390kcal | 15% |
| Protein | |
| Protein 44g | 29% |
| Carbohydrates | |
| Carbohydrates 36g | 11% |
| Fiber 7g | 18% |
| Sugar 10g | 10% |
| Fat | |
| Fat 5g | 6% |
| Saturated 1.15g | 4% |
| Cholesterol 120mg | - |
| Vitamins | |
| Vitamin A 1160ug | 129% |
| Choline 180mg | 32% |
| Vitamin B1 0.37mg | 31% |
| Vitamin B2 0.59mg | 45% |
| Vitamin B3 18mg | 113% |
| Vitamin B6 2.03mg | 119% |
| Vitamin B9 100ug | 24% |
| Vitamin B12 0.36ug | 15% |
| Vitamin C 40mg | 43% |
| Vitamin E 2.21mg | 15% |
| Vitamin K 130ug | 105% |
| Minerals | |
| Calcium, Ca 120mg | 9% |
| Copper, Cu 0.40mg | 0% |
| Iron, Fe 2.87mg | 26% |
| Magnesium, Mg 140mg | 33% |
| Phosphorus, P 510mg | 41% |
| Potassium, K 1610mg | 47% |
| Selenium, Se 40ug | 73% |
| Sodium, Na 200mg | 13% |
| Zinc, Zn 2.25mg | 20% |
| Water | |
| Water 420g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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