Perfectly Balanced Meal with Baked Chicken and Vegetables

Baked chicken and vegetables is a popular recipe that provides a healthy, balanced meal packed with essential nutrients. This dish not only tastes delicious but also helps in maintaining overall health by including lean proteins and various vitamins from the vegetables. Today's recipe will guide you through preparing this simple yet satisfying meal. Let’s dive into how to cook it efficiently within 40 minutes for 4 servings.

Ingredients:

• 4 boneless, skinless chicken breasts
• 1 large zucchini, sliced lengthwise
• 2 medium bell peppers, cut into strips
• 1 red onion, sliced into half moons
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 tablespoon Italian seasoning (or any preferred herb mix)

Cooking time: 40 minutesNumber of servings: 4

Step-by-Step Guide to Baked Chicken and Vegetables

The preparation process is straightforward, allowing you to enjoy your meal in no time. Start by preheating your oven to 375 degrees Fahrenheit (190 degrees Celsius).

1. Tenderize the chicken: Begin by patting the chicken breasts dry with paper towels to ensure they cook evenly. Season both sides of each breast generously with salt, pepper, and Italian seasoning.
2. Vegetable preparation: While the oven is preheating, cut your vegetables into similar sizes for even cooking. This includes slicing the zucchini lengthwise, chopping bell peppers into strips, and slicing the onion into half moons.
3. Saute the garlic: Heat a tablespoon of olive oil in a large skillet over medium heat until it shimmers. Add the minced garlic and cook for about 1-2 minutes, stirring frequently to avoid burning the garlic which can turn bitter.
4. Mix ingredients together: Once the chicken breasts have been seasoned, place them into a baking dish along with the sautéed garlic. Arrange the sliced zucchini on top of the chicken followed by bell peppers and onions. Drizzle another tablespoon of olive oil over the vegetables to ensure they get moist during baking.
5. Bake: Transfer your baking dish to the preheated oven at 375 degrees Fahrenheit (190 degrees Celsius). Bake for approximately 25-30 minutes or until the chicken reaches an internal temperature of 165°F (74°C), and vegetables are tender.
6. Serve hot: Once cooked through, remove from the oven immediately. Allow it to rest for a couple of minutes before serving. You can garnish with fresh parsley if desired but not necessary as this adds an extra layer of taste without affecting nutritional value significantly.

The flavors blend beautifully between crispy edges on the chicken and soft yet vibrant colors from the sautéed garlic, colorful bell peppers, zucchini, and onions. Serve it immediately while still warm so that you capture all these delightful flavors together.

Health Benefits of Baked Chicken with Vegetables

This meal is rich in essential nutrients such as lean protein found mainly in the chicken breast; fiber and vitamins provided by bell peppers; antioxidants from zucchini, and minerals like potassium present in both vegetables and chicken. By incorporating this dish into your weekly menu plan regularly, you contribute positively towards heart health due to its low saturated fat content compared to fried alternatives.

Baking chicken instead of frying reduces the calorie intake significantly making it perfect for weight management too. Additionally, the use of minimal spices ensures no added sugars or unhealthy fats are involved which enhances overall wellness. Therefore, this dish serves as a great option for those looking to maintain their dietary balance while enjoying flavorful meals.

Conclusion

Baked chicken with vegetables is more than just another healthy recipe; it represents an opportunity to explore new tastes and textures in your kitchen easily. With its versatility, it complements various occasions ranging from casual weeknight dinners to weekend potlucks. By following the simple steps outlined above, you can create a delicious meal that satisfies everyone at the table.

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p>Next time when you're looking for something quick yet nutritious, consider giving this tried-and-true recipe a try!