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
- 1Combine the black olives, prunes, olive oil, white wine, fresh garlic, capers, dried oregano, salt, and pepper in a food processor. Pulse until a coarse paste forms, about 30 seconds.
- 2Arrange the chicken pieces on a large rimmed sheet pan and coat each piece thoroughly with the olive paste on all sides. Pour the chicken broth and white wine around the chicken (not over it). Scatter the black olives, prunes, and capers into the liquid around the chicken. Sprinkle the brown sugar and salt evenly over the chicken.
- 3Cover the sheet pan tightly with aluminum foil and place in a 400°F oven on the center rack. Bake for 25 minutes covered.
- 4Remove the foil and continue baking for 5–8 minutes until the internal temperature of the thickest chicken piece reaches 165°F when measured with an instant-read thermometer.
- 5Transfer the cooked chicken pieces, olives, capers, and prunes to a clean cutting board or platter using a slotted spoon. Carefully pour all sheet pan drippings and remaining solids into a small saucepan.
- 6Place the saucepan over medium-high heat and bring the sauce to a boil, about 2–3 minutes. Reduce heat to low and simmer for 5 minutes until the liquid reduces by half. Whisk in the unsalted butter until fully incorporated and the sauce is glossy.
- 7Divide the chicken evenly among 6 airtight containers while still warm. Pour equal portions of the sauce and solids over each portion. Top with fresh parsley.
- 8Allow containers to cool to room temperature, then seal and refrigerate for up to 4 days.
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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