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Chicken Zucchini Bake

Tender Chicken Zucchini Bake for a Healthy Dinner Delight

This Chicken Zucchini Bake is a one-dish wonder, high in protein and perfect for a healthy dinner.
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Prep Time 15 minutes
Cook Time 30 minutes
Resting Time 4 minutes
Total Time 49 minutes
Servings: 4 servings
Course: Dinner
Cuisine: Healthy
Calories: 320
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Bake
  • 1 lb boneless, skinless chicken breasts Choose organic for enhanced flavor
  • 2 medium zucchinis Substituting with yellow squash works beautifully
  • 1 medium onion Any type of onion will do just fine
  • 2 tablespoons olive oil Avocado oil can be used as a substitute
  • 2 cloves garlic, minced Fresh garlic is always a preferred choice
  • 1 teaspoon smoked paprika Regular paprika is a fine alternative
  • 0.5 teaspoon ground cumin Feel free to omit if you don’t have it
  • 0.5 teaspoon dried oregano Fresh oregano can intensify the flavor
  • Salt and black pepper Adjust to personal liking
  • 0.25 cup fresh cilantro or parsley, chopped Basil or chives can also brighten the dish up
  • 2 cups cooked rice Quinoa or couscous are great alternatives

Equipment

  • 9x13 inch baking dish

Method
 

Step-by-Step Instructions
  1. Preheat your oven to 375°F (190°C) and lightly grease a 9x13 inch baking dish with olive oil.
  2. In a bowl, combine the chicken, zucchinis, and onion, cutting them into uniform pieces.
  3. Drizzle olive oil, add garlic, smoked paprika, cumin, oregano, salt, and black pepper, and toss together.
  4. Optionally, place sliced zucchini in a colander, sprinkle with salt, and let it sit for 15 minutes. Pat dry before use.
  5. Transfer the mixture to the greased baking dish, spreading it in a single, even layer.
  6. Bake for 25 to 30 minutes, checking for an internal temperature of 165°F.
  7. Broil for an additional 2 to 3 minutes for a caramelized finish, watching closely.
  8. Let it rest for 3 to 4 minutes, garnish with cilantro or parsley, and serve over cooked rice.

Nutrition

Serving: 1servingCalories: 320kcalCarbohydrates: 30gProtein: 32gFat: 10gSaturated Fat: 1.5gPolyunsaturated Fat: 1gMonounsaturated Fat: 6.5gCholesterol: 70mgSodium: 300mgPotassium: 700mgFiber: 3gSugar: 3gVitamin A: 500IUVitamin C: 30mgCalcium: 50mgIron: 2mg

Notes

Ensure meat is cooked to 165°F for safe consumption. Can be stored in the fridge for up to 3 days or frozen for 2 months.

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