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Chicken And Vegetable Casseroles

Chicken and Vegetable Casseroles recipe image
These individual chicken and vegetable casseroles are a perfect solution for a healthy, low-calorie weeknight dinner. Tender, skinless chicken breast halves are nestled atop a vibrant medley of sliced zucchini, onions, and fresh tomatoes. The dish is seasoned simply with garlic powder, fresh basil, and parsley, allowing the natural flavors of the fresh vegetables to shine through. Baking everything together ensures the chicken stays juicy while the vegetables soften into a savory, aromatic base. It&# 226;ÂÂs a satisfying, protein-packed meal that feels comforting yet light. Ideal for those watching their calorie intake without sacrificing flavor, this recipe comes together quickly with minimal fuss. Serve it alongside a simple green salad or whole-grain roll for a complete, balanced plate that the whole family will enjoy.
Cooking Method:
Cuisine:
Courses:
Difficulty: Intermediate
Servings: 2
Calories: 118.9
Dietary: Gluten-free, Low-cal
Description
These individual chicken and vegetable casseroles are a perfect solution for a healthy, low-calorie weeknight dinner. Tender, skinless chicken breast halves are nestled atop a vibrant medley of sliced zucchini, onions, and fresh tomatoes. The dish is seasoned simply with garlic powder, fresh basil, and parsley, allowing the natural flavors of the fresh vegetables to shine through. Baking everything together ensures the chicken stays juicy while the vegetables soften into a savory, aromatic base. It&# 226;ÂÂs a satisfying, protein-packed meal that feels comforting yet light. Ideal for those watching their calorie intake without sacrificing flavor, this recipe comes together quickly with minimal fuss. Serve it alongside a simple green salad or whole-grain roll for a complete, balanced plate that the whole family will enjoy.
Ingredients
  • 1 1/2 cups Zucchini, cut in 1/4" slices
  • 1 Small Onion *
  • 1 Sm Tomato, cut in thin wedge
  • 2 teaspoons Snipped Parsley
  • 1 teaspoons Snipped fresh Basil **
  • 1/8 teaspoons Garlic powder
  • 2 Med Chicken Breast hlves ***
  • 1 teaspoons Margarine
Directions
  1. 1
    Preheat the oven to 350ðF (175ðC).
  2. 2
    Peel and thinly slice the small onion, separating it into rings.
  3. 3
    Cut the zucchini into 1/4-inch slices and the small tomato into thin wedges.
  4. 4
    In a large bowl, combine the zucchini slices, onion rings, tomato wedges, snipped parsley, snipped fresh basil, and garlic powder. Toss gently to mix.
  5. 5
    Divide the vegetable mixture evenly between two individual casseroles or au gratin dishes.
  6. 6
    Pat the chicken breast halves dry and place one half on top of the vegetables in each dish.
  7. 7
    Dot each chicken breast with a small amount of margarine.
  8. 8
    Season the chicken breasts lightly with salt and pepper.
  9. 9
    Cover the dishes with foil and bake in the preheated oven for 40 minutes, or until the chicken is cooked through and no longer pink in the center.
  10. 10
    Remove from the oven, let stand for 5 minutes, and serve warm.

Nutrition Facts

Servings 2

Amount Per Serving
Calories 118.9kcal
% Daily Value *
Total Fat 3.0g5%
Saturated Fat 0.9g5%
Cholesterol 42.5mg15%
Sodium 59.4mg3%
Total Carbohydrate 5.8g2%
Dietary Fiber 1.6g7%
Sugars 3.4g
Protein 17.1g35%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Keywords: chicken, casserole, zucchini, low-calorie, healthy dinner, oven-baked, vegetables, tomato, onion, basil, parsley, garlic powder, individual serving, weeknight meal, protein-rich, light meal, herb-seasoned, easy recipe, family dinner, clean eating
Read it online: https://www.chefs-mate.com/recipe/chicken-and-vegetable-casseroles-2/