Roasted Mediterranean Chicken Submitted by Shayna Frost

Prep Time: 20 minutes
Serving Size: 4 oz chicken with ½ cup topping (approximately ¼ of batch)
Servings per Recipe: 4
Roasted Mediterranean Chicken


  • 1 Lb of chicken breast
  • 1 can (~15 oz) of low sodium chickpeas, rinsed
  • 1 onion, diced
  • 2 cups fresh spinach, destemmed and sliced into thin strips
  • 1 cup part-skim shredded mozzarella cheese
  • ¼ cup store-bought jar of sundried tomatoes marinated in oil
  • 1 large lemon
  • 4 cloves of garlic
  • 2 Tbsp olive oil
  • 1 Tbsp capers


  1. Preheat oven to 375 degrees Fahrenheit.
  2. Heat 2 Tbsp of olive oil on stove top for 1-2 minutes.
  3. Sauté diced onion and garlic in olive oil at medium heat until onions are translucent in color.
  4. Add spinach and cook for 1 -2 minutes until wilted.
  5. Remove spinach, onion, garlic mixture from heat and set aside.
  6. Create a pocket in each chicken breast by cutting each chicken breast horizontally almost completely in half, but not fully through. You should be able to open each chicken breast like a door still on its hinges.
  7. Stuff 1 oz of shredded cheese in the pocket of each chicken breast. Save rest of cheese for later.
  8. Place cheese-stuffed chicken breasts in a 9x13 baking dish.
  9. Squeeze juice from ½ lemon overtop chicken, discard peel. Slice other half of lemon into thin slices and lay overtop chicken.
  10. Dump 1 can of chickpeas, sundried tomatoes, capers, and spinach, onion, garlic mixture on top of chicken and lemons.
  11. Cover baking dish with aluminum foil and bake for 1 hour until internal temperature reaches 165 degrees Fahrenheit for at least 15 seconds.
  12. Take aluminum foil off, sprinkle rest of shredded mozzarella cheese on top of dish and broil on high heat for 5 minutes or until cheese starts to bubble and brown.

Nutrition Analysis, per serving:

  1. 401 calories
  2. 33 g carbohydrate
  3. 7.2 g fiber
  4. 1.8 g sugars
  5. 33.4 g protein
  6. 6.2 g fats
  7. 2 g saturated fat