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🌿 Mediterranean
Sheet-Pan Italian Chicken & Veggies
⏱ 35 min
🍞 ~18g
🍽 4 servings
⭐ 5/5
⚠️ Estimates only — not medical advice. Carb counts vary by brand and portion. Always verify with your endo or CDCES.
🌍 Cultural note
Italian nonnas would side-eye a sheet pan, but they'd respect the herbs. This is my "Tuesday is hard" dinner — one pan, oven does the work, everyone eats.
Why this recipe is T1D-friendly
- Most carbs come from low-glycemic veggies (zucchini, bell pepper) — slow release, kid-friendly
- ~30g protein per serving from chicken thighs keeps blood sugar steady
- No hidden sugars in jarred sauces or marinades — you control every gram
Ingredients
- 1.5 lb boneless skinless chicken thighs (0g)
- 2 medium zucchini, sliced into half-moons (6g total)
- 1 red bell pepper, chunked (6g total)
- 1 yellow bell pepper, chunked (6g total)
- 1 cup cherry tomatoes (8g total)
- 1/2 red onion, wedged (6g total)
- 3 tbsp olive oil (0g)
- 2 tbsp balsamic vinegar (4g total)
- 3 cloves garlic, minced (1g)
- 1 tsp Italian seasoning (0g)
- 1/2 tsp dried basil (0g)
- 1/3 cup shredded mozzarella (1g total)
- Fresh parsley, chopped (0g)
- Salt and pepper
Directions
- Preheat oven to 425°F. Line a big sheet pan with parchment.
- Whisk olive oil, balsamic, garlic, Italian seasoning, basil, salt, and pepper in a small bowl.
- Spread chicken and all veggies on the sheet pan. Pour the marinade over and toss with your hands — really get the chicken coated.
- Arrange so nothing is overlapping. Chicken in the middle, veggies around.
- Roast 22-25 minutes until chicken hits 165°F and veggies are caramelized at the edges.
- Sprinkle mozzarella across the top, return to oven 2 minutes until just melted.
- Finish with fresh parsley and a crack of pepper.
Dash's kid tips 🐆
- Dash's trick: let the kid pick "their pile" of veggies on the pan before it goes in. Ownership = eating.
- Serve with a small piece of crusty bread for older kids who want to mop the pan juices (add ~15g carbs).
- Leftovers chopped into a wrap the next day is a cheetah-approved lunch.