Description
Easy Baked Chicken and Zucchini
This Easy Baked Chicken and Zucchini recipe is perfect for those busy days when you need a nutritious, flavorful meal without spending hours in the kitchen. Zucchini’s peak season makes this dish even more delightful, bringing a touch of summer to every bite. The marinade keeps the chicken juicy and tender, making this a favorite low-carb dinner option for the whole family.
1 lb boneless, skinless chicken breast
1 medium onion, chopped
1 zucchini, sliced
2 tbsp extra virgin olive oil
1 tsp garlic powder
1 tsp smoked paprika
1 tsp dried oregano
1 tsp cumin
1 tsp sea salt
¼ tsp black pepper
Directions:
1. Preheat oven to 425°F.
2. Mix spices, salt, pepper, and olive oil.
3. Coat chicken, onion, and zucchini in marinade.
4. Bake in a dish at 425°F for 30 minutes.
5. Serve hot with quinoa or rice.
Prep Time: 10 mins
Kcal: 238 per serving
Step-by-Step Guide
Follow these detailed instructions for perfect results every time. First, preheat your oven to 425°F (220°C). While it heats, prepare the marinade by whisking together 2 tablespoons of olive oil, 1 teaspoon each of garlic powder, smoked paprika, dried oregano, cumin, and sea salt, plus ¼ teaspoon of black pepper in a large mixing bowl. Cut 1 lb of chicken breast into uniform, 1-inch cubes to ensure even cooking. Chop one medium onion and slice one zucchini into ½-inch thick rounds. Add the chicken and vegetables to the bowl with the marinade. Use your hands or a spoon to toss everything until thoroughly coated. Transfer the mixture to a 9×13 inch baking dish, spreading it into a single layer. Bake on the middle rack for 25-30 minutes, or until the chicken is cooked through (internal temperature of 165°F) and the zucchini is tender. For extra browning, you can broil for the final 2-3 minutes.
Serving Suggestions
This versatile dish pairs beautifully with various sides. For a classic low-carb option, serve it over a bed of cauliflower rice or alongside a crisp green salad. To make it more hearty, pair it with cooked quinoa, brown rice, or couscous to soak up the delicious juices. Garnish with fresh herbs like chopped parsley or cilantro, a squeeze of lemon juice, or a sprinkle of crumbled feta cheese for added brightness and flavor.
How-to Summary
In short: Preheat oven to 425°F. Mix oil and spices to create a marinade. Coat cubed chicken, chopped onion, and sliced zucchini in the marinade. Bake in a single layer for 25-30 minutes until chicken is fully cooked. Serve hot with your chosen side.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, boneless, skinless chicken thighs work very well. They may require an additional 5-10 minutes of baking time due to their higher fat content.
How can I prevent the zucchini from becoming mushy?
Ensure your zucchini slices are at least ½-inch thick and avoid over-mixing once coated. Spreading everything in a single layer also promotes roasting rather than steaming.
Is it possible to make this recipe ahead of time?
You can prepare the marinade and chop the ingredients up to a day in advance. Store them separately in the fridge and combine just before baking for the best texture.
Can I add other vegetables?
Absolutely. Bell peppers, cherry tomatoes, or sliced mushrooms are excellent additions. Just ensure they are cut to a similar size for even cooking.
How should I store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat or in the microwave to preserve moisture.
Common Mistakes to Avoid
- Crowding the Pan: Overfilling the baking dish steams the food instead of roasting it. Use two dishes if necessary for a single layer.
- Uneven Cutting: Cutting the chicken and vegetables to different sizes leads to uneven cooking. Aim for uniformity.
- Skipping the Preheat: Putting the dish into a cold oven affects cooking time and texture. Always preheat fully.
- Over-marinating the Zucchini: The salt in the marinade can draw too much water from zucchini if left for hours. Marinate just before baking.
Conclusion
This Easy Baked Chicken and Zucchini recipe is a testament to how simple ingredients can create a deeply satisfying and healthy meal. With minimal prep, flexible ingredients, and straightforward steps, it’s a reliable solution for busy weeknights. Mastering the tips and avoiding common pitfalls will ensure you get a flavorful, juicy, and perfectly cooked dinner every time. It’s a wholesome dish that the whole family will enjoy, making it a valuable addition to your regular recipe rotation.