Description
Chicken and Zucchini casserole comes together faster than your weeknight dinner stress can build up. Packed with lean protein and fresh veggies, this simple dish delivers satisfying comfort without complicated cooking techniques.
Ingredients
Scale
Proteins:
- 1 lb boneless, skinless chicken breast
Vegetables:
- 1 medium onion
- 1 zucchini
Seasonings and Oils:
- 2 tablespoons extra virgin olive oil
- 1 teaspoon garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon cumin
- 1 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
- Warm your oven to a sizzling 425°F, ensuring the rack sits in the center position for even cooking.
- Mix 1 tsp each of garlic powder, smoked paprika, dried oregano, cumin, and 1 tsp sea salt with ¼ tsp black pepper in a spacious mixing bowl.
- Pour 2 Tbsp extra virgin olive oil into the spice blend, whisking until your marinade looks smooth and well-combined.
- Slice 1 lb chicken breast into bite-sized pieces and chop 1 medium onion and 1 zucchini into hearty chunks.
- Toss the chicken, onion, and zucchini into the seasoned marinade, ensuring every morsel gets thoroughly coated.
- Let the ingredients mingle and absorb flavors for 15 minutes at room temperature, or refrigerate up to 24 hours for deeper taste.
- Spread the marinated mixture evenly across a baking dish, creating a single layer to help ingredients cook uniformly.
- Slide the dish into the preheated oven and bake uncovered for exactly 30 minutes, or until your chicken reaches 165°F internal temperature.
- Remove from the oven and allow the dish to rest for 3-5 minutes before serving over quinoa or rice.
Notes
- Marinate the chicken and veggies longer for deeper, more intense flavor that infuses every bite.
- Check chicken’s internal temperature reaches 165°F to ensure safe, perfectly cooked meat without drying out.
- Slice zucchini evenly to guarantee consistent cooking and prevent some pieces from becoming mushy while others remain undercooked.
- For a low-carb version, replace grains with cauliflower rice or serve atop a fresh green salad to keep the meal light and nutritious.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Baked
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 200 kcal
- Sugar: 2 g
- Sodium: 580 mg
- Fat: 9 g
- Saturated Fat: 1.3 g
- Unsaturated Fat: 7.5 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 26 g
- Cholesterol: 70 mg