Italian Chicken with Roasted Vegetables
and arugula salad

Name: Italian Chicken with Roasted Vegetables
Cook time: 45 min
Total time: 45 min
Yield: 4
Ingredients: 1 lb Chicken breasts, boneless and skinless; 2 tsp Italian seasoning; 1 Tbsp Oil, cooking; 1/4 cup Stock, any type (sub water); for roasting Foil; 1 lb Zucchini, cubed; 1 1/2 cups Tomatoes, grape or cherry, halved; 2 tsp Vinegar, balsamic; 2 tsp Oil, olive; 1 tsp Italian seasoning; 1 Avocados, cubed; 2 tsp Vinegar, balsamic; 2 tsp Lemon juice; 1 Tbsp Oil, olive; 5 oz Arugula; 1/4 cup Sunflower seeds (sub pumpkin seeds / pepitas or any chopped nuts); 1/4 cup Mayonnaise, paleo-friendly; 1 Tbsp Mustard, Dijon (use large grain if you have it); 2 tsp Lemon juice

Active: 45 min Total: 45 min

Original GF Paleo Vegetarian

Dried herbs and a simple creamy sauce give this classic meal a refined feel.
Smarts: Feel free to use any type of tomatoes to roast with the zucchini. Cherry, plum, or Roma tomatoes would all be great.

Proteins

Chicken, non-ground

Cuisines

European - Mediterranean

Ingredients

Metric

Servings:

Italian Chicken:

Chicken breasts, boneless and skinless - 1 lb
Italian seasoning - 2 tsp
Oil, cooking - 1 Tbsp
Stock, any type - 1/4 cup (sub water)
Foil - for roasting

Roasted Vegetables:

Zucchini - 1 lb , cubed
Tomatoes, grape or cherry - 1 1/2 cups , halved
Vinegar, balsamic - 2 tsp
Oil, olive - 2 tsp
Italian seasoning - 1 tsp

Arugula Salad:

Avocados - 1 , cubed
Vinegar, balsamic - 2 tsp
Lemon juice - 2 tsp
Oil, olive - 1 Tbsp
Arugula - 5 oz
Sunflower seeds - 1/4 cup (sub pumpkin seeds / pepitas or any chopped nuts)

Lemon Mustard Sauce:

Mayonnaise, paleo-friendly - 1/4 cup
Mustard, Dijon - 1 Tbsp (use large grain if you have it)
Lemon juice - 2 tsp

Prep

Zucchini - Cube zucchini. (Can be done up to 5 days ahead)
Make sauce - Whisk together mayonnaise, mustard, and lemon juice (portion for sauce). (Can be done up to 5 days ahead)
Chicken - Tenderize chicken and season with Italian seasoning (portion for chicken) and some salt and pepper. (Can be done up to 5 days ahead)
Tomatoes / Avocados - Halve tomatoes. Cube avocados.

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Make

Heat oven to 400F / 204C.
Spread zucchini and tomatoes out on a sheet pan. Toss with balsamic vinegar (portion for vegetables), olive oil (portion for vegetables), Italian seasoning (portion for vegetables), and some salt and pepper. Transfer vegetables to the oven and roast until tender, shaking the pan halfway through cooking, ~25 minutes total.
Once vegetables are roasting, heat an oven-safe skillet with cooking oil over medium-high heat. Add chicken and sear on both sides until golden brown but not cooked through, 6 to 7 minutes total. Add stock and cover skillet with foil. Transfer skillet to oven and continue roasting chicken for 8 to 12 minutes more (depending on thickness; chicken is done when it reaches 165F / 74C).
When chicken is done, transfer to a cutting board, cover, and let rest for at least 5 minutes.
While chicken rests, combine balsamic vinegar, lemon juice, and olive oil (portions for salad). Toss with arugula, avocados, and sunflower seeds.
Slice chicken and serve over vegetables with sauce on top. Enjoy salad on the side.

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