Mediterranean Chicken Zucchini Bake: A Healthy, Flavorful One-Pan Meal

Are you craving a delicious, healthy, and easy weeknight dinner that’s bursting with Mediterranean flavors? Look no further! This Mediterranean Chicken Zucchini Bake is the perfect solution. Imagine tender chicken cubes nestled amongst vibrant zucchini slices, sweet bell peppers, tangy sun-dried tomatoes, and briny Kalamata olives, all baked to perfection in a single pan. This recipe is not just a meal; it’s a culinary journey to the sun-drenched shores of the Mediterranean, bringing a taste of the vibrant culture right to your kitchen table. Forget complicated recipes and endless cleanup – this one-pan wonder minimizes effort while maximizing flavor, leaving you with more time to enjoy your delicious and healthy dinner. Prepare to be amazed by the simplicity and the incredible taste of this Mediterranean masterpiece!

Mediterranean Chicken Zucchini Bake

A flavorful and healthy one-pan bake featuring tender chicken, zucchini, and vibrant Mediterranean flavors. Perfect for a weeknight dinner!

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Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Course Main Course

Cuisine Greek, Mediterranean

Servings 4 servings

Calories 350 kcal

Equipment

• Large bowl
• 9x13 inch baking dish

Ingredients

  

Main Ingredients

• 1.5 lbs Boneless, skinless chicken breasts Cut into 1-inch cubes
• 2 medium Zucchini Sliced into 1/4-inch thick rounds
• 1 Red bell pepper Chopped
• 0.5 Red onion Chopped
• 1 cup Sun-dried tomatoes Oil-packed, drained and chopped
• 0.5 cup Kalamata olives Pitted and halved
• 0.25 cup Feta cheese Crumbled
• 2 cloves Garlic Minced
• 0.25 cup Olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Dried oregano
• 0.5 teaspoon Dried basil
• to Salt taste
• to Black pepper taste

Instructions

 

Instructions

• Preheat oven to 375°F (190°C).
• In a large bowl, combine chicken, zucchini, bell pepper, red onion, sun-dried tomatoes, olives, feta cheese, garlic, olive oil, lemon juice, oregano, basil, salt, and pepper. Toss to coat evenly.
• Pour the chicken and vegetable mixture into a greased 9x13 inch baking dish.
• Bake for 30-35 minutes, or until the chicken is cooked through and the vegetables are tender.
• Let the bake rest for 5 minutes before serving.
• Serve hot and enjoy!

Notes

For extra flavor, consider adding a sprinkle of fresh parsley or a squeeze of extra lemon juice before serving. You can also substitute other vegetables like eggplant or yellow squash for the zucchini.

Keyword chicken bake, easy recipe, healthy recipe, mediterranean diet, one-pan dinner, zucchini bake

Why You’ll Love This Mediterranean Chicken Zucchini Bake

This Mediterranean Chicken Zucchini Bake isn’t just another recipe; it’s a culinary experience you’ll want to repeat again and again. Here’s why it’s destined to become a family favorite:

• One-Pan Convenience: Say goodbye to a mountain of dishes! This recipe is entirely prepared and baked in a single pan, minimizing cleanup time and maximizing your free time.
• Healthy and Nutritious: Packed with lean protein from the chicken, fiber-rich zucchini, and an array of colorful vegetables, this bake is a guilt-free indulgence that nourishes your body.
• Flavor Explosion: The combination of sun-dried tomatoes, Kalamata olives, oregano, basil, garlic, and lemon juice creates a symphony of Mediterranean flavors that will tantalize your taste buds. Every bite is a burst of freshness and deliciousness.
• Versatile and Customizable: Feel free to adapt this recipe to your preferences. Add different vegetables, herbs, or cheeses to create your own unique Mediterranean masterpiece. The possibilities are endless!
• Perfect for Meal Prep: This bake is fantastic for meal prepping. Prepare it ahead of time and enjoy delicious leftovers throughout the week. Simply reheat and savor the flavors.
• Impressive Presentation: This vibrant and colorful dish is sure to impress your family and guests. It’s a visually appealing meal that’s as delightful to look at as it is to eat.

Why You Should Try This Mediterranean Chicken Zucchini Bake

Beyond its deliciousness and ease, this recipe offers a wealth of benefits that make it a must-try:

• Budget-Friendly: The ingredients are readily available and relatively inexpensive, making this a cost-effective meal option for busy families.
• Time-Saving: The minimal prep time and one-pan cooking make this recipe ideal for busy weeknights when you need a quick and satisfying dinner.
• Dietary Flexibility: This recipe is easily adaptable to various dietary needs. You can easily make it gluten-free by ensuring your spices and cheese are certified. You can even explore vegetarian or vegan options (see variations below).
• Improves Culinary Skills: This simple yet flavorful recipe is a great way to learn and improve your cooking skills without feeling intimidated. It’s a perfect stepping stone for beginners and a refreshing challenge for experienced cooks.
• Introduces New Flavors: This recipe is an excellent opportunity to introduce your family to the delightful world of Mediterranean cuisine. The vibrant and bold flavors will open up your palates to a whole new spectrum of culinary delights.
• Promotes Healthy Eating Habits: By incorporating this delicious and nutritious recipe into your regular meal rotation, you’re promoting healthy eating habits for yourself and your family.

Ingredients and Necessary Utensils for Your Mediterranean Chicken Zucchini Bake

Gather your ingredients and tools before you begin. Precise measurements are key to recipe success.

Ingredients:

• 1.5 lbs boneless, skinless chicken breasts, cut into 1-inch cubes (Keyword: Chicken Breast Cubes)
• 2 medium zucchini, sliced into 1/4-inch thick rounds (Keyword: Zucchini Slices)
• 1 red bell pepper, chopped (Keyword: Bell Pepper)
• 1/2 red onion, chopped (Keyword: Red Onion)
• 1 cup sun-dried tomatoes, oil-packed, drained and chopped (Keyword: Sun-Dried Tomatoes)
• 1/2 cup Kalamata olives, pitted and halved (Keyword: Kalamata Olives)
• 1/4 cup crumbled feta cheese (Keyword: Feta Cheese)
• 2 cloves garlic, minced (Keyword: Minced Garlic)
• 1/4 cup olive oil (Keyword: Olive Oil)
• 2 tablespoons lemon juice (Keyword: Lemon Juice)
• 1 teaspoon dried oregano (Keyword: Dried Oregano)
• 1/2 teaspoon dried basil (Keyword: Dried Basil)
• Salt and black pepper to taste (Keyword: Salt and Pepper)

Necessary Utensils:

• Large bowl for mixing (Keyword: Mixing Bowl)
• 9×13 inch baking dish (Keyword: Baking Dish)
• Cutting board (Keyword: Cutting Board)
• Sharp knife (Keyword: Sharp Knife)
• Measuring cups and spoons (Keyword: Measuring Cups and Spoons)
• Wooden spoon or spatula for stirring (Keyword: Wooden Spoon)
• Aluminum foil (optional, for covering during baking) (Keyword: Aluminum Foil)

Detailed Recipe Steps for Your Mediterranean Chicken Zucchini Bake

Follow these steps for a perfect Mediterranean Chicken Zucchini Bake. Remember, patience and attention to detail make all the difference!

1. Preheat your oven to 375°F (190°C). This ensures your bake cooks evenly.
2. Prepare the vegetables: Wash and chop the zucchini, red bell pepper, and red onion. Drain the oil-packed sun-dried tomatoes and chop them. Pit and halve the Kalamata olives. Mince the garlic cloves.
3. Combine the ingredients: In a large bowl, combine the cubed chicken, prepared vegetables, sun-dried tomatoes, olives, minced garlic, olive oil, lemon juice, oregano, basil, salt, and pepper. **Mix thoroughly to ensure all ingredients are evenly coated.**
4. Transfer to baking dish: Pour the mixture into a greased 9×13 inch baking dish. **Spread the mixture evenly to ensure consistent cooking.**
5. Bake: Cover the baking dish with aluminum foil and bake for 30 minutes. **After 30 minutes, remove the foil and sprinkle the crumbled feta cheese over the top.** Continue baking for another 15-20 minutes, or until the chicken is cooked through and the zucchini is tender.
6. Rest and serve: Remove the baking dish from the oven and let it rest for 5-10 minutes before serving. **This allows the juices to redistribute, resulting in a more flavorful and tender dish.**

Tip: For extra crispy zucchini, you can broil the bake for the last 2-3 minutes. Watch carefully to prevent burning.

Tips and Variations for Your Mediterranean Chicken Zucchini Bake

Experiment with different ingredients and techniques to make this recipe your own.

Ingredient Alternatives:

• Chicken substitute: Use firm tofu or chickpeas for a vegetarian/vegan version. Season generously.
• Vegetable variations: Add other vegetables like eggplant, spinach, mushrooms, or artichoke hearts.
• Cheese alternatives: Try goat cheese, Parmesan cheese, or a blend of Italian cheeses instead of feta.
• Herb variations: Experiment with different herbs like thyme, rosemary, or parsley.

Avoiding Common Mistakes:

• Don’t overcrowd the baking dish: This can prevent even cooking. Use a larger dish if necessary.
• Don’t overcook the chicken: Overcooked chicken will be dry. Use a meat thermometer to ensure it reaches an internal temperature of 165°F (74°C).
• Don’t skip the resting period: Resting allows the juices to redistribute, resulting in a more tender and flavorful bake.

Nutritional Values and Benefits of this Mediterranean Chicken Zucchini Bake

(Note: Nutritional information is an approximation and may vary depending on the specific ingredients used.)

This Mediterranean Chicken Zucchini Bake is a nutritional powerhouse, offering a balanced combination of macronutrients and essential vitamins and minerals:

• High in Protein: Chicken provides lean protein essential for building and repairing tissues.
• Rich in Fiber: Zucchini is a good source of dietary fiber, promoting digestive health and keeping you feeling full and satisfied.
• Excellent Source of Vitamins and Minerals: The colorful vegetables in this recipe are packed with vitamins A, C, and K, as well as minerals like potassium and magnesium.
• Healthy Fats: Olive oil provides healthy monounsaturated fats, beneficial for heart health.
• Antioxidants: Sun-dried tomatoes and olives are rich in antioxidants, which protect your cells from damage.

An approximate nutritional breakdown (per serving, assuming 8 servings):

• Calories: Approximately 350-400
• Protein: Approximately 30-35 grams
• Fat: Approximately 15-20 grams
• Carbohydrates: Approximately 20-25 grams

FAQs

Conclusion: Your Mediterranean Culinary Adventure Awaits!

This Mediterranean Chicken Zucchini Bake is more than just a recipe; it’s a culinary journey to the sun-kissed shores of the Mediterranean. Its simplicity, health benefits, and incredible flavor profile make it a perfect addition to your weeknight dinner rotation. Remember to share your culinary creations with us – we’d love to see your photos and hear about your experiences. Don’t forget to check out our other amazing recipes on our website, like our Asparagus Lemon Basil Ricotta Stuffed Shells for another delightful Mediterranean-inspired dish, or our Tortellini with Cream and Spinach with Shrimp for a creamy Italian delight! Happy cooking!

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