EIWITRIJK RECEPT · FASE 3 · DINER

Mediterranean traybake with chicken and feta

One-pan traybake with chicken, Mediterranean vegetables and feta, an effortless Phase 3 dinner.

40 min totaal 1 portie 510 kcal p.p. 39 g protein

Mediterranean traybake with chicken and feta brings the warmth of the south in a effortless one-pan dish. Tender chicken chunks, courgette, peppers and sweet cherry tomatoes roast together with oregano until fragrant and golden brown, finished with crumbles of salty feta and wholemeal couscous. An aromatic dinner that barely requires washing up yet completely fits a protein-rich diet.

In Phase 3 there's more room for carbohydrates and wholemeal couscous fills that space well. It delivers fibre and slow-digesting carbohydrates that extend your satiety, whilst the chicken fillet and feta together form a sturdy protein base. This balance of protein, fibre and vegetables keeps you full for hours and your blood sugar stable, so you can enjoy a generously loaded plate comfortably within this phase's guidelines.

Lovely with a spoonful of Greek yoghurt with lemon or a handful of fresh parsley scattered over the whole thing for a fresh, herby touch.

Zo maak je het

  1. Preheat the oven to 200 degrees.
  2. Divide the chicken, courgette, pepper and tomatoes over a baking dish.
  3. Drizzle with olive oil and sprinkle with oregano, salt and pepper.
  4. Bake for 25 to 28 minutes until the chicken is cooked.
  5. Crumble the feta over and serve with the couscous.

Bewaren

Store the traybake covered in the fridge for up to three days and keep the couscous separate if you prefer. Reheat everything in the oven or microwave until piping hot.

Variatietips

Swap the couscous for quinoa or bulgur, or trade the chicken for chunks of turkey. A handful of olives or a sprinkle of chilli flakes gives the traybake extra Mediterranean character.

More recipes for you

Toetje
Phase 3
Bar dessert with vanilla mousse 12 min · 340 kcal
Toetje
Phase 3
Waffle dessert with jam and chocolate pudding 8 min · 360 kcal
Chocolate mug cake with Bioteïne protein shake Phase 3
Chocolate mug cake with Bioteïne protein shake 7 min · 320 kcal
Ontbijt
Phase 3
Baked oats with Bioteïne protein shake and oatmeal 30 min · 400 kcal
Diner
Phase 4
Protein wrap-burrito with rice and beans 27 min · 540 kcal
Diner
Phase 4
Protein rice with beef and pak choi 26 min · 520 kcal

Get things done faster with ready-made solutions

No time to cook? Take a look at the protein-rich foods that are suitable for this phase.

View products