This Healthy Mediterranean Chicken Zucchini Bake is a colorful mix of juicy chicken, fresh zucchini, and tasty herbs. It’s a great dish for a wholesome family dinner!
Plus, it’s super easy to make! Just toss all the ingredients together, bake, and enjoy the delicious smells filling your kitchen. I love serving it with a simple side salad. Yum!
Key Ingredients & Substitutions
Chicken Breasts: Boneless, skinless chicken breasts are used here for their tenderness. If you’re looking for a healthier option, try using turkey breast or tofu for a vegetarian twist.
Zucchini: These add a lovely texture and flavor. If zucchini isn’t available, you can substitute with yellow squash. They have a similar taste and cook in the same amount of time.
Cheese: Mozzarella gives a nice meltiness, but combining it with feta adds a delicious Mediterranean flair. If you’re dairy-free, try a plant-based cheese alternative!
Tomatoes: Fresh diced tomatoes enhance the dish, but canned diced tomatoes work just as well. I often keep canned tomatoes on hand for convenience!
How Do I Cook Chicken Perfectly in a Bake?
Cooking chicken evenly is essential to keeping it juicy and tender. Here’s how:
- Start by seasoning your chicken with salt, pepper, and herbs. This brings flavor right to the meat.
- Don’t rush the browning process. Cook on medium heat to let the juices seal in.
- For the bake, ensure the chicken is arranged in a single layer. This allows heat to circulate evenly.
- Use a meat thermometer to check for doneness. Cooking until 165°F (74°C) ensures it’s safely cooked.
By following these tips, you’ll achieve perfectly cooked chicken every time in your Mediterranean bake!
Healthy Mediterranean Chicken Zucchini Bake
Ingredients You’ll Need:
- 4 boneless, skinless chicken breasts
- 2 medium zucchinis, sliced
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 cup diced tomatoes (fresh or canned)
- 1 cup shredded mozzarella cheese (or part mozzarella and part feta for added Mediterranean flavor)
- 2 tbsp extra virgin olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp red chili flakes (optional for a mild kick)
- Salt and pepper to taste
- Fresh parsley or basil for garnish (optional)
How Much Time Will You Need?
This recipe takes about 15 minutes to prepare and about 40-45 minutes to cook. You’ll have a delicious, healthy meal in about an hour—perfect for busy weeknights!
Step-by-Step Instructions:
1. Preheat the Oven:
Start by preheating your oven to 375°F (190°C). This step helps ensure even cooking while your chicken and veggies bake.
2. Prepare the Baking Dish:
Lightly grease a baking dish with 1 tablespoon of olive oil to prevent sticking. This will help keep your delicious bake in one piece!
3. Season the Chicken:
Take the chicken breasts and season both sides with salt, pepper, dried oregano, and basil. This will add wonderful flavor to the chicken as it cooks.
4. Cook the Vegetables:
In a skillet, heat the remaining tablespoon of olive oil over medium heat. Add the chopped onion and minced garlic, sautéing until soft and fragrant (about 3-4 minutes). This step builds a flavorful base!
5. Add Zucchini and Tomatoes:
Next, stir in the sliced zucchini and diced tomatoes. Cook this mix for another 5 minutes, stirring occasionally. Season with salt, pepper, and red chili flakes if you like a touch of heat.
6. Assemble in the Baking Dish:
Arrange the seasoned chicken breasts in the baking dish, laying them in a single layer. Then, evenly spoon the zucchini and tomato mixture over the chicken.
7. Top with Cheese:
Sprinkle the shredded cheese evenly over the top of the dish, allowing it to melt and become bubbly as it bakes.
8. Bake the Dish:
Cover the baking dish with foil and pop it into the oven. Bake for 25 minutes. The foil helps cook the chicken gently and keep it juicy.
9. Finish Baking:
After 25 minutes, remove the foil and bake for an additional 10-15 minutes. You want your chicken to be fully cooked (the internal temperature should reach 165°F or 74°C) and the cheese golden and bubbly.
10. Let it Rest:
Once out of the oven, let the dish rest for a few minutes. This allows the juices to settle, making for a juicier bite!
11. Garnish and Serve:
Finally, garnish with fresh parsley or basil for a pop of color and fresh flavor. Enjoy your healthy Mediterranean chicken zucchini bake!
This dish pairs perfectly with a light side salad or a fluffy grain like quinoa or couscous. Happy cooking!
FAQ about Healthy Mediterranean Chicken Zucchini Bake
Can I Use Chicken Thighs Instead of Breasts?
Absolutely! Chicken thighs are a great option if you prefer darker meat. Just be sure to adjust the cooking time slightly, as they may take a few more minutes to cook through—aim for an internal temperature of 165°F (74°C).
What If I Don’t Have Fresh Vegetables?
No worries! You can use frozen zucchini and canned tomatoes as substitutes. Just make sure to thaw the zucchini and drain excess liquid from the canned tomatoes before adding them to avoid a watery bake.
Can I Make This Dish Ahead of Time?
Yes! You can prepare the dish the night before and store it in the refrigerator. Just cover it tightly. When you’re ready to bake, simply adjust the cooking time, as it may take a bit longer to cook from cold.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, you can use either the microwave or place it back in the oven; just be sure to cover it with foil to keep it from drying out.
