Grilled Lemon Herb Chicken with Roasted Vegetables: A Mediterranean Classic

Why Mediterranean and Why This Dish

The Mediterranean diet is widely acclaimed for its cardiovascular benefits, high intake of vegetables, fruits, whole grains, legumes, fish, and healthy fats such as olive oil. Evidence shows it can reduce the risk of heart disease, improve cholesterol profiles, and support longevity (Estruch et al., 2013).

This Grilled Lemon Herb Chicken with Roasted Vegetables exemplifies Mediterranean principles. Lean protein from chicken, monounsaturated fats from olive oil, and antioxidant-rich vegetables combine for a balanced, nutrient-dense meal. Fresh herbs and lemon provide flavour without excessive salt, creating a satisfying dish for both the palate and the body.

Recipe: Grilled Lemon Herb Chicken with Roasted Vegetables

Ingredients

(Serves 2)

• 2 chicken breasts (180 g / 6 oz each)

• 1 tbsp olive oil (15 ml / 0.5 fl oz)

• 1 tbsp lemon juice (15 ml / 0.5 fl oz)

• 1 tsp dried oregano (2 g / 0.07 oz)

• 1 garlic clove, minced (5 g / 0.2 oz)

• Salt and pepper to taste

• 1 zucchini, sliced (150 g / 5 oz)

• 1 red bell pepper, chopped (150 g / 5 oz)

• 1 small eggplant, diced (150 g / 5 oz)

• 1 tbsp olive oil for vegetables (15 ml / 0.5 fl oz)

• Fresh parsley for garnish (5 g / 0.2 oz)

Method

1. Marinate chicken with olive oil, lemon juice, oregano, garlic, salt, and pepper for 15–20 minutes.

2. Preheat oven to 200°C / 400°F. Toss zucchini, bell pepper, and eggplant with olive oil, salt, and pepper. Roast for 20–25 minutes until tender and caramelised.

3. Grill marinated chicken on a medium-high grill or pan for 5–6 minutes per side until fully cooked.

4. Serve chicken alongside roasted vegetables, garnish with fresh parsley.

Nutritional Information

(per serving, approximate)

• Calories: 420 kcal

• Protein: 36 g

• Fat: 22 g

• Saturated Fat: 4 g

• Carbohydrates: 15 g

• Fibre: 5 g

• Sodium: 400 mg

How This Dish Fits Mediterranean Principles

Chicken provides lean protein, vegetables deliver antioxidants and fibre, and olive oil supplies heart-healthy monounsaturated fats. Herbs and lemon enhance flavour naturally, making the dish both nutritious and palatable. This combination embodies the Mediterranean diet’s emphasis on balance, freshness, and longevity-promoting nutrients.

Artistic interpretation - details may differ from the actual.