Experience the vibrant flavors of Tunisia with this heart-healthy fusion of lean protein and colorful Mediterranean vegetables. This dish combines the warming spices of North Africa with olive oil’s heart-protective benefits and the antioxidant-rich vegetables of the Mediterranean diet. Perfect for family gatherings, this one-pan meal delivers both nutrition and satisfaction while staying true to Tunisia’s culinary heritage.
Shopping List
Proteins & Produce
- 2 lbs chicken breast, skinless
- 3 large carrots
- 2 red bell peppers
- 2 zucchinis
- 2 red onions
- 4 garlic cloves
- 2 lemons
- Fresh parsley
Spices & Pantry Items
- 2 tbsp olive oil
- 1 tbsp ground cumin
- 1 tsp ground coriander
- 1 tsp ground caraway
- 1 tsp paprika
- ½ tsp turmeric
- ½ tsp black pepper
- 1 tsp sea salt
- 2 bay leaves
Instructions
- Prepare the Marinade (30 minutes before cooking).
- In a bowl, mix olive oil, cumin, coriander, caraway, paprika, turmeric, black pepper, and half the salt.
- Cut chicken breasts into large chunks.
- Coat chicken with the spice mixture and let marinate.
- Prepare Vegetables. Wash and cut into chunks or slices.
- Preheat pan with one cup olive oil.
- Arrange vegetables on a large baking sheet.
- Drizzle with remaining olive oil and sprinkle with remaining salt.
- Place marinated chicken pieces among the vegetables.
- Add bay leaves.
- Roast for 35-40 minutes, turning once halfway through. Chicken should reach 165°F (74°C) internal temperature
- Finishing – squeeze fresh lemon juice over the dish.
- Garnish with fresh rosemary.
Nutrition Information (per serving)
- Calories: 320
- Protein: 38g
- Carbohydrates: 18g
- Fiber: 6g
- Fat: 12g (mostly healthy fats from olive oil)
- Sodium: 460mg
- Potassium: 890mg
- Iron: 15% DV
- Vitamin A: 80% DV
- Vitamin C: 120% DV
Storage
Leftovers can be refrigerated for up to 3 days. Reheat in a 350°F (175°C) oven for best results.
Tips
- Choose colorful vegetables for maximum nutritional benefits.
- Let chicken marinate longer (up to 4 hours) for more intense flavor.
- Adjust spices to taste.
- Serve with whole grain couscous or potatoes for a complete meal.
