Mediterranean Herb Roasted Chicken with Bell Peppers and Spinach
This vibrant Mediterranean dish is meticulously crafted to support optimal digestion, aligning perfectly with your low FODMAP and low histamine requirements. Featuring tender chicken thighs, colorful bell peppers, and nutrient-dense baby spinach, it's seasoned with a blend of aromatic herbs like basil and thyme that are gentle on the digestive system. The use of light olive oil provides healthy fats, contributing to overall nutrient absorption and satiety. While specific Omega-3 and Vitamin D sources are limited in this particular dish, its balanced profile of lean protein and diverse vegetables supports general nutritional balance, making it an excellent component of a comprehensive dietary strategy for your health goals.
Nutrition Facts
Per serving
Approximate values — some ingredient data may be incomplete.
* Percent Daily Values are based on a 2,000 calorie diet.
Ingredients
- 1.5 lbs skinless boneless chicken thighs
- 3 tbsp light olive oil
- 1 large bell pepper
- 1 large orange bell pepper
- 5 oz baby spinach leaves
- 2 tbsp Green Onion Tops
- 0.75 tsp sea salt
- 0.25 tsp white pepper
- 1 tsp Basil
- 1 tsp Thyme
- 0.5 tsp dried rubbed sage
- 1 tsp parsley flakes
- 0.5 tsp Cumin
- 0.5 tsp ground coriander seeds
Instructions
- 1Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
- 2Pat the chicken thighs dry with a paper towel. In a medium bowl, toss the chicken with 1 tablespoon of light olive oil, 1/2 teaspoon sea salt, 1/8 teaspoon white pepper, 1/2 teaspoon Basil, 1/2 teaspoon Thyme, 1/4 teaspoon dried rubbed sage, 1/2 teaspoon Cumin, and 1/2 teaspoon ground coriander seeds. Ensure the chicken is evenly coated.
- 3Core and deseed the bell peppers, then cut them into 1-inch strips. In a separate bowl, toss the bell pepper strips with the remaining 2 tablespoons of light olive oil, 1/4 teaspoon sea salt, and 1/8 teaspoon white pepper. Add the remaining 1/2 teaspoon Basil, 1/2 teaspoon Thyme, 1/4 teaspoon dried rubbed sage, and 1 teaspoon parsley flakes to the bell peppers, tossing to combine.
- 4Arrange the seasoned chicken thighs and bell pepper strips in a single layer on the prepared baking sheet, ensuring not to overcrowd. Leave a little space between pieces for even roasting.
- 5Roast for 25 minutes. Carefully flip the chicken and vegetables. Continue to roast for another 10-15 minutes, or until the chicken is cooked through (internal temperature reaches 165°F/74°C) and the vegetables are tender-crisp and slightly caramelized.
- 6During the last 5 minutes of roasting, add the baby spinach leaves to the baking sheet, scattering them around the chicken and peppers. Stir gently to allow the heat to wilt the spinach. Sprinkle with Green Onion Tops (green parts only).
- 7Remove from the oven and let rest for a few minutes before serving. Enjoy this gut-friendly and flavorful Mediterranean meal.
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