Mediterranean Chicken Zucchini Bake – Healthy, Flavorful & Easy!
Growing up, my family often gathered around the dinner table to enjoy hearty meals that celebrated our Mediterranean heritage. One dish that always brought smiles and satisfied our taste buds was the vibrant Mediterranean Chicken Zucchini Bake. This dish is a harmonious blend of fresh ingredients and rich flavors—a true testament to the Mediterranean way of cooking. Now, as a busy adult, I find solace in creating these easy yet flavorful meals that remind me of home while providing nourishment for my loved ones. Whether it’s a quick weeknight dinner or a special gathering, this bake is the perfect choice that never fails to impress!
Who is this recipe for?
This Mediterranean Chicken Zucchini Bake is perfect for busy families, health-conscious eaters, and beginner cooks alike. It’s an easy one-dish meal that requires minimal prep and clean-up, making it an ideal choice for any night of the week. The recipe revolves around simple, wholesome ingredients that celebrate the essence of Mediterranean cuisine.
Core Ingredients Overview:
This dish combines chicken for lean protein, zucchini for a healthy veggie boost, and tomatoes for a burst of freshness. Добавьте немного красного лука и остального чеснока для аромата и здоровье. A dash of olive oil and an array of spices bring everything together. Top it off with a sprinkle of mozzarella or feta cheese for that undeniable creamy goodness.
Tools & Ingredients
Cooking Tools Needed:
- 9×13-inch baking dish
- Large mixing bowl
- Olive oil spray or brush
- Measuring spoons
- Knife and cutting board
- Cooking spoon or spatula
- Aluminum foil
Ingredients:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces – lean protein helping muscle health
- 2 medium zucchinis, sliced into half-moons – rich in antioxidants and low in calories
- 1 cup cherry tomatoes, halved – packed with vitamins and adds vibrant color
- ½ red onion, thinly sliced – provides flavor and supports heart health
- 2 cloves garlic, minced – boosts flavor and supports immunity
- 2 tablespoons olive oil – healthy fat promoting heart health
- 1 teaspoon dried oregano – anti-inflammatory properties and classic Mediterranean flavor
- ½ teaspoon dried basil – adds a sweet, aromatic flavor
- ½ teaspoon smoked paprika – gives a smoky depth to the dish
- ½ teaspoon salt – enhances all flavors
- ¼ teaspoon black pepper – adds a mild kick
- ¼ teaspoon red pepper flakes (optional, for heat) – introduces heat and aids digestion
- ½ cup shredded mozzarella cheese (or feta for a Mediterranean touch) – offers creaminess and flavor
- ¼ cup grated Parmesan cheese – adds a nutty, salty finish
- 2 tablespoons fresh parsley, chopped (for garnish) – brightens and lifts the dish’s overall appeal
Instructions
- Preheat the oven to 375°F (190°C).
- Lightly grease a 9×13-inch baking dish with olive oil.
- In a large bowl, toss the chicken, zucchini, cherry tomatoes, red onion, and garlic with olive oil and Mediterranean seasoning.
- Mix well to evenly coat everything with the spices.
- Spread the chicken and vegetable mixture evenly in the prepared baking dish.
- Sprinkle mozzarella and Parmesan cheese over the top.
- Cover with foil and bake for 20 minutes.
- Remove foil and bake for another 10-15 minutes, until the cheese is golden and bubbly and the chicken is cooked through (165°F/75°C internal temperature).
- Garnish with fresh parsley and serve warm.
- Pair with rice, quinoa, or crusty bread for a complete meal!
FAQ
1. Can I freeze this recipe?
Yes! You can freeze the Mediterranean Chicken Zucchini Bake either before or after baking. Just be sure to cool it completely, cover it well, and use it within three months.
2. What can I use instead of chicken?
Feel free to substitute chicken with turkey, firm tofu, or chickpeas for a vegetarian option.
3. Can I add other vegetables?
Absolutely! You can add bell peppers, spinach, or eggplant to customize the bake according to your preference.
4. How do I make it dairy-free?
You can easily omit the cheese or use dairy-free cheese alternatives to make this dish dairy-free.
Tips & Tricks
- Prep Ahead: Chop the veggies and marinate the chicken a few hours or the night before to save time!
- Browning the Cheese: For a crispy cheese top, you can switch on the broiler for the last couple of minutes of baking—just keep a close eye to prevent burning.
- Serve it Right: Let the dish rest for a few minutes before serving for enhanced flavors and easier serving.
- Taste as You Go: Adjust the seasoning according to your taste preference!
Enjoy this delightful Mediterranean Chicken Zucchini Bake with its rich flavors, and don’t forget to share your culinary creations with others! Happy cooking!
Mediterranean Chicken Zucchini Bake
Ingredients
- 2 pieces boneless, skinless chicken breasts, cut into bite-sized pieces Lean protein helping muscle health
- 2 medium zucchinis, sliced into half-moons Rich in antioxidants and low in calories
- 1 cup cherry tomatoes, halved Packed with vitamins and adds vibrant color
- ½ medium red onion, thinly sliced Provides flavor and supports heart health
- 2 cloves garlic, minced Boosts flavor and supports immunity
- 2 tablespoons olive oil Healthy fat promoting heart health
- 1 teaspoon dried oregano Anti-inflammatory properties and classic Mediterranean flavor
- ½ teaspoon dried basil Adds a sweet, aromatic flavor
- ½ teaspoon smoked paprika Gives a smoky depth to the dish
- ½ teaspoon salt Enhances all flavors
- ¼ teaspoon black pepper Adds a mild kick
- ¼ teaspoon red pepper flakes (optional) Introduces heat and aids digestion
- ½ cup shredded mozzarella cheese Offers creaminess and flavor (or feta for a Mediterranean touch)
- ¼ cup grated Parmesan cheese Adds a nutty, salty finish
- 2 tablespoons fresh parsley, chopped Garnish to brighten and lift the dish’s overall appeal
Method
- Preheat the oven to 375°F (190°C).
- Lightly grease a 9x13-inch baking dish with olive oil.
- In a large bowl, toss the chicken, zucchini, cherry tomatoes, red onion, and garlic with olive oil and Mediterranean seasoning.
- Mix well to evenly coat everything with the spices.
- Spread the chicken and vegetable mixture evenly in the prepared baking dish.
- Sprinkle mozzarella and Parmesan cheese over the top.
- Cover with foil and bake for 20 minutes.
- Remove foil and bake for another 10-15 minutes, until the cheese is golden and bubbly and the chicken is cooked through (165°F/75°C internal temperature).
- Garnish with fresh parsley and serve warm.
