Description: This Chicken Zucchini Bake is a vibrant and flavorful Mediterranean-inspired dish, perfect for a healthy and satisfying dinner. Tender chicken breasts are baked alongside fresh zucchini, sweet cherry tomatoes, crisp red bell pepper, and savory red onion, all seasoned with aromatic herbs and a touch of garlic. A sprinkle of fresh parsley and basil, and crumbled feta cheese, adds a final burst of flavor, creating a well-rounded and delicious meal that’s both easy to prepare and visually appealing.
Ingredients:
- 4 boneless, skinless chicken breasts
- 2 cups sliced zucchini (about 2 medium zucchini)
- 2 cups cherry tomatoes, halved
- 1 cup sliced red bell pepper (about 1 medium bell pepper)
- ½ cup sliced red onion (about ½ medium red onion)
- ¼ cup extra virgin olive oil (EVOO)
- ¼ cup fresh parsley, chopped
- ¼ cup fresh basil, chopped
- 2 cloves garlic, minced
- ½ teaspoon dried oregano
- ½ teaspoon dried thyme
- Salt and freshly ground black pepper, to taste
- ½ cup feta cheese, crumbled
Preparation:
This recipe is remarkably simple and doesn’t require complex cooking techniques. The focus is on fresh ingredients and letting the oven do most of the work.
- Step 1: Preheat the Oven: Begin by preheating your oven to 400°F (200°C). This ensures that the oven is properly heated when you place the baking dish inside, leading to even cooking.
- Step 2: Prepare the Chicken: Lightly grease a 9×13 inch baking dish (or a similar size) with olive oil or cooking spray. This prevents the chicken from sticking to the bottom of the dish. Place the chicken breasts evenly spaced in the baking dish. If the chicken breasts are particularly thick, you can pound them slightly to an even thickness for more consistent cooking.
- Step 3: Prepare the Vegetables: Wash and dry all the vegetables. Slice the zucchini into approximately ¼-inch thick rounds. Halve the cherry tomatoes. Slice the red bell pepper into strips or bite-sized pieces. Slice the red onion thinly.
- Step 4: Arrange the Vegetables: Arrange the sliced zucchini, halved cherry tomatoes, sliced red bell pepper, and sliced red onion around the chicken breasts in the baking dish. Distribute the vegetables evenly so that they are all nestled around the chicken.
- Step 5: Mix Seasonings: In a small bowl, whisk together the extra virgin olive oil, minced garlic, dried oregano, dried thyme, salt, and freshly ground black pepper. Adjust the amount of salt and pepper according to your taste preferences.
- Step 6: Drizzle and Season: Drizzle the olive oil and seasoning mixture evenly over the chicken breasts and vegetables in the baking dish. Ensure that both the chicken and vegetables are well coated with the mixture. This will help to infuse the flavors and keep the chicken moist during baking.
- Step 7: Bake: Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. The internal temperature of the chicken should reach 165°F (74°C). Use a meat thermometer to check the temperature at the thickest part of the chicken breast. If the vegetables start to brown too quickly, you can loosely tent the baking dish with aluminum foil during the last 10 minutes of baking.
- Step 8: Garnish and Serve: Remove the baking dish from the oven. Sprinkle the chopped fresh parsley and chopped fresh basil evenly over the chicken and vegetables. Then, sprinkle the crumbled feta cheese over the top. The heat from the dish will slightly melt the feta, adding a creamy and tangy flavor. Serve immediately and enjoy!
Why You Will Love This Recipe
This Chicken Zucchini Bake is a recipe that ticks all the boxes – it’s healthy, delicious, easy to make, and requires minimal cleanup. The combination of tender chicken, flavorful vegetables, and aromatic herbs creates a symphony of tastes that is both satisfying and comforting. It’s a versatile dish that can be adapted to your personal preferences and dietary needs. You can easily swap out the vegetables, adjust the seasonings, or use different types of cheese.
The simplicity of this recipe makes it perfect for busy weeknights. There’s no need for complicated techniques or fancy ingredients. Simply chop the vegetables, season everything, and pop it in the oven. The oven does all the work, leaving you free to focus on other things.
Furthermore, this Chicken Zucchini Bake is a great way to incorporate more vegetables into your diet. The zucchini, cherry tomatoes, bell pepper, and red onion are packed with vitamins, minerals, and antioxidants, making this a nutritious and wholesome meal.
Serving Suggestions:
This Chicken Zucchini Bake is a complete meal on its own, but you can also serve it with a variety of side dishes to complement the flavors and textures. Here are a few suggestions:
- Quinoa or Couscous: These grains provide a light and fluffy base to soak up the flavorful juices from the bake.
- Brown Rice: A hearty and wholesome option that adds a nutty flavor.
- Roasted Potatoes: For a more substantial meal, add roasted potatoes seasoned with herbs and garlic.
- Greek Salad: A refreshing and vibrant salad with cucumbers, tomatoes, olives, and feta cheese.
- Crusty Bread: For dipping into the delicious sauce.
Tips:
- Chicken Thickness: If your chicken breasts are very thick, consider pounding them to an even thickness (about ½ inch) before baking. This will ensure that they cook evenly and don’t dry out.
- Vegetable Variation: Feel free to substitute other vegetables that you enjoy, such as yellow squash, mushrooms, or eggplant.
- Cheese Options: If you’re not a fan of feta cheese, you can substitute mozzarella, Parmesan, or goat cheese.
- Herbs and Spices: Experiment with different herbs and spices to customize the flavor profile. Try adding a pinch of red pepper flakes for a touch of heat, or using a different blend of dried herbs.
- Make-Ahead: You can prepare the dish ahead of time by assembling it in the baking dish, covering it tightly with plastic wrap, and refrigerating it for up to 24 hours. When you’re ready to bake, simply remove it from the refrigerator and let it sit at room temperature for about 30 minutes before placing it in the oven.
- Broiling: If you want to add a little extra color and crispness to the top of the dish, you can broil it for a minute or two at the end of the baking time. Keep a close eye on it to prevent it from burning.
Prep Time: 15 minutes
Cook Time: 25-30 minutes
Total Time: 40-45 minutes
Nutritional Information:
(Note: Nutritional information is approximate and may vary depending on specific ingredients and portion sizes.)
- Calories: Approximately 350-400 per serving
- Protein: 35-40 grams per serving
- Sodium: 300-400 mg per serving
Conclusion
The Chicken Zucchini Bake is a winner for several reasons. It’s a delicious, healthy, and easy-to-make dish that’s perfect for busy weeknights or any occasion where you want a satisfying and flavorful meal without spending hours in the kitchen. The combination of tender chicken, vibrant vegetables, aromatic herbs, and tangy feta cheese creates a symphony of flavors that will delight your taste buds. It’s also a versatile dish that can be easily adapted to your personal preferences and dietary needs. So, gather your ingredients, preheat your oven, and get ready to enjoy a truly delicious and wholesome meal!
Questions and Answers about this Recipe
- Can I use frozen vegetables in this recipe? While fresh vegetables are ideal for the best flavor and texture, you can use frozen vegetables in a pinch. Make sure to thaw them completely and pat them dry before adding them to the baking dish. This will help to prevent the dish from becoming watery.
- Can I make this recipe vegetarian? Yes, you can easily make this recipe vegetarian by omitting the chicken and adding another protein source, such as chickpeas, white beans, or tofu. You can also add more vegetables, such as mushrooms, eggplant, or bell peppers.
- Can I add a sauce to this recipe? Yes, you can add a sauce to this recipe to enhance the flavor. A simple tomato sauce, pesto sauce, or lemon-herb vinaigrette would all be great options. Drizzle the sauce over the chicken and vegetables before baking.
- How can I store leftovers? Store any leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat in the oven or microwave until heated through.
- Can I freeze this recipe? While you can freeze this recipe, the texture of the vegetables may change slightly after thawing. To freeze, let the dish cool completely, then transfer it to a freezer-safe container. Freeze for up to 2-3 months. Thaw overnight in the refrigerator before reheating.
