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Chicken Zucchini Bake

Savory Chicken Zucchini Bake: Healthy Comfort in Every Bite

An easy Chicken Zucchini Bake that combines tender chicken and caramelized zucchini, offering over 30 grams of protein per serving.
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Prep Time 15 minutes
Cook Time 30 minutes
Optional Moisture Reduction 15 minutes
Total Time 1 hour
Servings: 4 servings
Course: Dinner
Cuisine: American, Healthy
Calories: 350
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bake
  • 1 lb Boneless, Skinless Chicken Breasts Consider using organic for better quality.
  • 2 medium Zucchini Fresh zucchini is best.
  • 1 medium Onion Yellow or white onions work wonderfully.
For the Seasoning
  • 2 tablespoons Olive Oil Opt for extra virgin for richer taste.
  • 2 cloves Garlic Minced, crucial for savory aroma.
  • 1 teaspoon Smoked Paprika Choose a high-quality product.
  • 1 teaspoon Ground Cumin Brings warmth and earthiness.
  • 1 teaspoon Dried Oregano Adds an herbal note.
  • to taste Salt Adjust to taste.
  • to taste Black Pepper Adjust to taste.
For Garnish
  • 2 tablespoons Fresh Cilantro or Parsley Chopped for garnish.
For Serving
  • 2 cups Cooked Rice Can use brown rice or quinoa.

Equipment

  • oven
  • 9x13 inch baking dish
  • large mixing bowl
  • colander
  • Spatula

Method
 

Step-by-Step Instructions for Chicken Zucchini Bake
  1. Preheat your oven to 375°F (190°C) and grease a 9x13 inch baking dish with olive oil.
  2. In a large mixing bowl, combine diced chicken, sliced zucchini, and chopped onion. Mix gently until combined.
  3. Drizzle olive oil over the mixture, then add minced garlic, smoked paprika, ground cumin, oregano, salt, and pepper. Toss thoroughly.
  4. Optional: Place zucchini in a colander, sprinkle with salt, and let sit for 15 minutes to draw out excess moisture.
  5. Spread the mixture evenly in the prepared baking dish.
  6. Bake for 25-30 minutes, checking at 20 minutes for doneness (chicken at 165°F and zucchini tender).
  7. Switch to broil for 2-3 minutes for a golden finish, watching closely to prevent burning.
  8. Garnish with chopped cilantro or parsley and serve over cooked rice or quinoa.

Nutrition

Serving: 1servingCalories: 350kcalCarbohydrates: 25gProtein: 30gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 85mgSodium: 400mgPotassium: 700mgFiber: 3gSugar: 3gVitamin A: 300IUVitamin C: 10mgCalcium: 40mgIron: 2mg

Notes

Cut chicken and zucchini into similar sizes for even cooking. Marinate chicken in spices for 30 minutes for enhanced flavor. Store leftovers in airtight containers for up to 3 days.

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