Low-carb Mediterranean tray-baked chicken with olives and tomatoes

Low-carb Mediterranean tray-baked chicken with olives and tomatoes: juicy chicken thighs from the oven with cherry tomatoes, olives, lemon, garlic and basil.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 35 min
• Total time: 45 min
• Calories: 460 kcal per serving
• Protein: 40 g
• Fat: 28 g
• Carbs: 12 g

Ingredients

• 4 chicken thighs
• 250 g cherry tomatoes
• 80 g olives
• 1 onion
• 3 cloves of garlic
• 2 tbsp olive oil
• ½ lemon
• 1 tsp oregano
• 1 tsp paprika
• ½ bunch of basil
• 1 pinch of salt
• 1 pinch of pepper

Method

You’ll need: oven · baking tray · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan). Rub the chicken thighs all over with olive oil, salt, pepper, oregano and paprika.
2. Cut the onion into wedges and lightly crush the garlic. Spread the cherry tomatoes, olives, onion and garlic over the baking tray.
3. Place the chicken thighs in the middle. Slice the lemon, tuck the slices between the veg and drizzle everything with a little olive oil.
4. Bake at 200 °C for 35–40 minutes until the chicken is golden brown, the skin looks crisp and the tomatoes are soft. If needed, let it brown briefly at a higher heat at the end.
5. Take the tray out of the oven and leave it to rest for a few minutes. This keeps the meat juices and roasted flavours in.
6. Scatter with basil and serve straight from the tray.

Good to know

A traybake like this makes the evening refreshingly easy. It smells like a holiday, needs little attention and still comes to the table full of flavour.

Swaps

Chicken thighs → skinless chicken thighs (a little less fat, still plenty of protein); cherry tomatoes → mixed roasted peppers (more fibre and vitamin C); olives → capers (savoury, usually less fat); basil → parsley (also brings herby flavour and vitamin K).

Allergens

The recipe is naturally free from gluten and milk, but depending on the olives used it may contain traces; season mildly for children, and during pregnancy make sure the chicken is cooked through.

Dairy-free recipes