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### **Instructions:**
1. **Preheat Your Oven**:
– Begin by preheating your oven to **375°F (190°C)**. This temperature will allow the chicken to cook through while also ensuring the zucchini becomes tender without losing its vibrant color.
2. **Prepare the Chicken**:
– In a bowl, drizzle the **chicken breasts** with **1 tablespoon of olive oil**. Rub the oil into the chicken breasts, making sure they’re well-coated.
– Sprinkle the chicken with **salt**, **pepper**, **oregano**, **basil**, and **thyme**. Massage the seasonings into the chicken breasts so that they are evenly distributed.
3. **Sauté the Zucchini**:
– Heat a large skillet over medium heat and add **1 tablespoon of olive oil**.
– Add the **sliced zucchini** to the skillet and sauté for about **3–4 minutes**, until it starts to soften and brown slightly. Add the **minced garlic** to the skillet and sauté for an additional 1 minute, stirring constantly to prevent the garlic from burning.
– Remove the zucchini from the skillet and set it aside.
4. **Assemble the Dish**:
– In a baking dish (preferably 9×13 inches), place the seasoned chicken breasts. Surround the chicken with the sautéed zucchini.
– If you’re using **feta cheese**, crumble it over the chicken and zucchini. Add the **parmesan cheese** as well for extra flavor and richness.
5. **Bake**:
– Place the baking dish in the oven and bake for **25-30 minutes**, or until the chicken reaches an internal temperature of 165°F (74°C) and the zucchini is tender.
6. **Garnish and Serve**:
– Once the dish is finished baking, remove it from the oven and garnish with **chopped fresh parsley**.
– Serve with lemon wedges on the side for an extra burst of freshness and flavor.
### **Tips for Success:**
– **Chicken Thickness**: If your chicken breasts are very thick, you may want to butterfly them or pound them to an even thickness to ensure they cook evenly.
– **Extra Veggies**: Feel free to add other vegetables such as tomatoes, bell peppers, or eggplant to make the dish even more colorful and nutrient-dense.
– **Make It Ahead**: This dish can be assembled ahead of time and stored in the fridge for up to 24 hours before baking. This makes it a perfect option for meal prepping.
– **Serving Suggestions**: Serve your Mediterranean Chicken Zucchini Bake with a side of **brown rice**, **quinoa**, or **whole wheat couscous** for a complete and balanced meal.
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## **Health Benefits of Mediterranean Chicken Zucchini Bake**
Let’s take a look at some of the specific health benefits of the Mediterranean Chicken Zucchini Bake:
### **1. High in Protein**:
The chicken breasts provide a **lean source of protein**, which is essential for muscle growth, immune function, and overall body repair. Protein also helps keep you feeling full, making this dish a great choice for weight management.
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**2. Rich in Healthy Fats**:
The **olive oil** and **feta cheese** add healthy fats to the dish, which are important for heart health and maintaining balanced cholesterol levels. These fats also help your body absorb fat-soluble vitamins like vitamins A, D, E, and K.
### **3. Packed with Vegetables**:
The zucchini in this dish is high in **fiber**, which supports digestive health and helps maintain stable blood sugar levels. It’s also packed with **vitamins and minerals**, including vitamin C, potassium, and antioxidants that help protect the body from oxidative stress and inflammation.
### **4. Promotes Heart Health**:
Thanks to its emphasis on **lean proteins**, **healthy fats**, and **fiber-rich vegetables**, this dish supports heart health by reducing the risk of high blood pressure, high cholesterol, and cardiovascular disease.
### **5. Antioxidant-Rich**:
The combination of **garlic**, **herbs**, and **olive oil** is packed with antioxidants, which help neutralize free radicals in the body. This reduces oxidative stress and supports healthy aging and immune function.
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## **Conclusion**
The **Mediterranean Chicken Zucchini Bake** is the perfect dish for anyone looking to enjoy a healthy, flavorful, and easy-to-make meal. By combining lean chicken, zucchini, healthy fats, and Mediterranean-inspired herbs and spices, you’re creating a meal that’s not only delicious but also packed with nutrients that support overall health and well-being.
Whether you’re trying to embrace a Mediterranean diet or simply looking for a new way to enjoy chicken, this dish is sure to become a family favorite. With its rich flavors, nutrient-dense ingredients, and simple preparation, the Mediterranean Chicken Zucchini Bake offers a satisfying and heart-healthy alternative to traditional dinner options.
Give it a try today and experience the flavors of the Mediterranean in your own kitchen!
