Sheet Pan Chicken Marbella
Sheet Pan Chicken Marbella contains 2g protein and 215 calories per serving — this is a vegetable and sauce side dish, not a primary protein source. Quick-preps 6 servings on the stovetop to pair alongside your main protein dish. Use this to add volume and flavor to leaner chicken breasts or fish for meal variety without extra tracking complexity.
Ingredients
- •Olives, Black, Canned, Pitted(80g)
- •Prunes, Dried, Pitted(80g)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Wine, White, Dry(60g)
- •Garlic
- •Capers, Canned, Drained(30g)
- •Oregano, Dried(15g)
- •½ teaspoon kosher salt
- •½ teaspoon freshly cracked black pepper
- •Low Sodium Chicken Broth(240g)
- •Wine, White, Dry(80g)
- •Olives, Black, Canned, Pitted(80g)
- •Prunes, Dried, Pitted(80g)
- •Capers, Canned, Drained(15g)
- •Brown sugar(15g)
- •1 teaspoon kosher salt
- •Parsley, Fresh(30g)
- •Unsalted Butter(30g)
Instructions
- 1Preheat the oven to 400°F with a rack in the center position.
- 2Make the olive paste. Combine the olives, prunes, olive oil, wine, garlic, capers, oregano, salt, and pepper in a food processor. Pulse until a coarse paste forms, about 30 seconds.
- 3Make the chicken. Arrange the chicken on a rimmed sheet pan and coat each piece with the olive paste, fully covering on all sides. Pour the chicken stock and white wine onto the sheet pan around the chicken. Drop the olives, prunes, and capers into the liquid. Sprinkle the chicken with the brown sugar and salt.
- 4Bake for 30 minutes, or until the internal temperature of the chicken reaches 165°F on an instant-read thermometer. With a slotted spoon, transfer the chicken, olives, capers, and prunes to a serving platter. Sprinkle the parsley over the top.
- 5Place a small saucepan over medium-high heat. Carefully pour the sheet pan drippings and solids into the saucepan. Bring the sauce to a boil, then reduce the heat to low and simmer until the liquid is reduced by half, about 5 minutes. Whisk in the butter until fully incorporated. Transfer to a small serving bowl.
- 6Serve the chicken family-style with the sauce alongside.
Nutrition — Per Serving
215
calories
2g
protein
16g
fat
- Carbohydrates
- 24g
- Saturated fat
- 1.7g
- Sodium
- 431 mg
- Dietary fiber
- 4.0g
6 servings per batch · ~149g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Chicken Marbella have per serving?
Each serving contains only 2g of protein with 215 calories, 16g fat, and 24g carbs. This is not a protein-focused recipe and should not be used as a primary protein source for lifters.
How long does Sheet Pan Chicken Marbella take to prep?
Quick prep generates 6 servings from one stovetop batch, making it efficient for adding vegetable intake to meal prep cycles. However, you'll need a separate protein source to meet daily macro targets.
Is Sheet Pan Chicken Marbella good for fat loss?
At 215 calories per serving, this recipe works as a low-calorie side or base when paired with a high-protein main dish during fat loss phases. On its own, it lacks the 25-40g protein per serving needed to support muscle maintenance during a deficit.
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