High-Protein Chicken Zucchini & Tomato Bake is delicious. We require very simple components that we get easily from any store. It has olive oil, chicken, zucchini, garlic, chicken broth, scallions, cherry tomatoes, corn kernels, parmesan cheese, basil, and seasonings. This bake has dairy items in it, so use the vegan alternatives if you have an allergy. This dish prepares in 50 minutes, perfect for a quick dinner or lunch. You can easily store this High-Protein Chicken Zucchini & Tomato Bake for some time in both the fridge and the freezer, so it is good for meal prep. Serve this bake with spinach salad, garlic bread, & quinoa to make it more flavorful and satisfying.
STATS:
- Caloric count: 395 kcal
- Preparation Duration: 15 minutes
- Duration for Cooking: Thirty-five minutes
- Overall Duration: Fifty minutes
- Cuisine: Mediterranean
- Serving Size: 1 & ½ cups
- Course: Dinner
- Diet: High-Protein
- Servings: 4
EQUIPMENT:
- Baking dish
- Mixing spoon
- Big nonstick skillet
- Sharp knife
- Wooden spoon
- Cutting board
- Microwave
INGREDIENTS:
- 2 tablespoons olive oil — extra-virgin
- 1 pound chicken thighs — boneless, skinless
- ¾ tsp. Italian seasoning — salt-free
- ¾ tsp. salt — divided
- ½ tsp. ground black pepper
- 1 zucchini — medium
- ½ cup unsalted chicken broth
- 1 package microwavable brown rice
- 3 garlic cloves — medium
- 1 cup cherry tomatoes
- 3 medium scallions
- â…” cup corn kernels — fresh or frozen
- 5 tbsp. Parmesan cheese — grated
- ¼ cup fresh basil — chopped
INGREDIENT NOTES:
CHICKEN THIGHS:
- We utilize the chicken thighs to make this dish. It will make it juicier, add flavor, and also offer high protein in the dish. We have to make even-sized slices of the chicken to ensure a uniform cooking process.
OLIVE OIL:
- Add the olive oil to brown the chicken, and it also adds good fat content to the dish. It will also offer the Mediterranean taste in the bake.
SEASONINGS:
- Add the Italian seasoning, but it should be free from salt so we can add it as we like. It also includes black pepper & salt to bring out the flavor, and adjust the amount as you like.
ZUCCHINI:
- Add the zucchini to add a slight bite, and it is one of the key components of this bake. We have to make the thin slices so they get cooked in equal time.
CHERRY TOMATOES:
- Add the cherry tomatoes to add the juicy taste and moisture to the bake. It will also offer a natural sweet taste.
PARMESAN CHEESE:
- Add the parmesan cheese to add the savory flavor and also make the top golden. We have to grate it fresh to provide good results.
GARLIC:
- Add the garlic to add the indulgent and savory aroma and taste. Its aroma will nicely pair with the vegetables and broth.
CHICKEN BROTH:
- Add the chicken broth to keep it rich and tasty. It should be without salt, so we add it as we like.
INSTRUCTIONS:
- First, heat the oven to 400°F.
- Now add the oil to the big pan and warm the oil over moderate flame.
- Add the seasonings to the chicken and cook the chicken for five to six minutes till it gets lightly browned.
- Then put zucchini in it & cook for more 3 minutes.
- Now sprinkle garlic & toss for thirty seconds by mixing it.
- Put the chicken broth, brown rice, corn, basil, salt, parmesan cheese, scallions, & cherry tomatoes and stir properly.
- Add the leftover parmesan cheese over it and put the pan in the oven.
- Now bake the dish for twenty to twenty-five minutes till the chicken and vegetables get tender.
- Put the pan on shelf & leave for five minutes.
- Sprinkle the basil and serve warm.
SERVING SUGGESTIONS:
FRESH SALADS:
- Green Salad
- Caesar Salad
- Cucumber Salad
- Tomato Salad
VEGETABLES:
- Steamed Broccoli
- Green Beans
- Roasted Asparagus
- Roasted Carrots
GRAINS:
- Brown Rice
- Quinoa
- Wild Rice
BREAD:
- Garlic Bread
- Dinner Rolls
- Whole-Grain Bread
POTATO SIDES:
- Baked Potato
- Mashed Potatoes
- Roasted Potatoes
TOPPINGS:
- Parmesan Cheese
- Fresh Basil
- Fresh Parsley
- Lemon Wedges
BEVERAGES:
- Iced Tea
- Sparkling Water
- Lemon Water
TIPS:
- Properly brown the chicken, then bake to provide the deep taste.
- Make even slices of zucchini to cook them equally.
- We have to grate the parmesan fresh to provide a good melt and texture.
- Add the white beans to the dish to include the extra protein.
STORAGE INFORMATION:
FRIDGE:
- Put the baked slices in the box & stock for four days.
FREEZER:
- Add the slices to the clean box and freeze for three months.
FAQs:
Will I add the chicken breast in the bake?
- Yes, add the chicken breast to the bake, but it will cook fast.
Would I include the white rice in this dish?
- Yes, we would easily include the white rice instead if you want.
How can we prepare the dairy-free bake?
- We should add the vegan parmesan cheese to make the dairy-free bake.
NUTRITIONAL INFORMATION:
Calories: 395 kcal
Net Carbs: 25 g
Total Carbohydrates: 29 g
Fiber: 4 g
Protein: 31 g
Total Fat: 16 g
Serving Size: 1 & ½ cups
Calcium: 0.20 g
Iron: 0.003 g
Vitamin A: 0.00035 g
Sodium: 0.58 g
Potassium: 0.72 g
Servings: 4
