Mediterranean Chicken Zucchini Bake

Mediterranean Chicken Zucchini Bake

Description

A hearty, one-pan Mediterranean-inspired dish that brings together juicy chicken, tender zucchini, sweet cherry tomatoes, and creamy feta cheese. Baked to perfection, it’s a colorful and nutrient-rich meal that’s both satisfying and simple to prepare. Perfect for weeknight dinners or meal prep!

 Ingredients

• 3 boneless, skinless chicken breasts — cut into bite-sized pieces

• 2 medium zucchinis — sliced into rounds

• 1 pint cherry tomatoes — halved

• 1 red bell pepper — diced

• ½ red onion — thinly sliced

• 3 garlic cloves — minced

• ¼ cup olive oil

• 1 teaspoon dried oregano

• 1 teaspoon dried basil

• ½ teaspoon dried thyme

• Salt and black pepper — to taste

• ½ cup crumbled feta cheese (or more to taste)

• Fresh parsley — chopped (for garnish, optional)

 Instructions

1. Preheat the Oven:
   Set your oven to 400°F (200°C) and lightly grease a large baking dish or casserole pan.

2. Prepare the Marinade:
   In a large mixing bowl, combine olive oil, garlic, oregano, basil, thyme, salt, and pepper.

3. Add the Ingredients:
   Add the chicken pieces, zucchini slices, cherry tomatoes, red bell pepper, and red onion to the bowl. Toss everything well to coat evenly with the marinade.

4. Transfer to Baking Dish:
   Spread the mixture evenly in your prepared baking dish. Make sure the chicken pieces are distributed throughout the vegetables for even cooking.

5. Bake:
   Bake uncovered for 25–30 minutes, or until the chicken is fully cooked (internal temperature reaches 165°F / 75°C) and the vegetables are tender.

6. Add the Feta:
   Sprinkle the crumbled feta cheese evenly over the top. Return to the oven for another 5–7 minutes, just until the cheese softens and starts to brown slightly.

7. Garnish and Serve:
   Sprinkle with fresh chopped parsley and serve warm.

Servings

• Serves 4 people

• Great for meal prep — keeps well for up to 4 days in the refrigerator.

 Nutritional Information (per serving)

(Values are approximate and may vary based on ingredient brands)

Notes & Tips

• Feta Substitute: Try goat cheese, mozzarella, or Parmesan if you prefer a milder flavor.

• Add More Veggies: You can include eggplant, spinach, or artichoke hearts for more Mediterranean flair.

• Make it Creamy: Add a splash of heavy cream or a dollop of Greek yogurt before baking for a richer texture.

• Spice Boost: Sprinkle chili flakes or add a pinch of smoked paprika for a touch of heat.

• Meal Prep Tip: Store portions in airtight containers and reheat in the oven or microwave for a quick meal.

Health Benefits

• High Protein: Chicken provides lean protein for muscle maintenance and satiety.

• Rich in Antioxidants: Tomatoes, zucchini, and bell peppers are packed with vitamins A, C, and polyphenols.

• Heart-Healthy Fats: Olive oil and feta cheese supply healthy monounsaturated fats.

• Low-Carb & Gluten-Free: Ideal for balanced diets, keto-friendly, and gluten-free meal plans.

• Gut Health: Vegetables add fiber, promoting healthy digestion.

Q & A

Q1: Can I use chicken thighs instead of breasts?
✅ Yes! Boneless, skinless thighs add extra juiciness and flavor. Adjust baking time to 35–40 minutes.

Q2: How do I make this dairy-free?
✅ Simply omit the feta cheese or use a dairy-free cheese alternative.

Q3: Can I prepare this ahead of time?
✅ Absolutely. You can marinate everything a day in advance, then bake when ready to serve.

Q4: What should I serve it with?
✅ It pairs beautifully with quinoa, couscous, brown rice, or a fresh Mediterranean salad.

Q5: Can I freeze it?
✅ Yes. Let it cool completely, then store in freezer-safe containers for up to 2 months. Reheat in the oven until hot.