Mediterranean Chicken Zucchini Bake

The Mediterranean Chicken Zucchini Bake is a dish that epitomizes the heart-healthy and flavorful essence of Mediterranean cuisine. This dish is a delightful blend of succulent chicken, tender zucchini, and a medley of Mediterranean spices, all baked to perfection. Not only is it delicious, but it’s also packed with nutrients, making it a perfect option for a wholesome dinner. The origins of this dish can be traced back to the sun-drenched coasts of the Mediterranean, where fresh vegetables, lean meats, and aromatic herbs are staples. Let’s embark on a culinary journey to create this delectable dish that brings the taste of the Mediterranean to your kitchen.

History of Mediterranean Chicken Zucchini Bake

The Mediterranean Chicken Zucchini Bake draws inspiration from traditional Mediterranean diets known for their rich use of fresh vegetables, lean proteins, and healthy fats. This diet has been associated with numerous health benefits, including reduced risk of heart disease and increased longevity. The Mediterranean region spans countries such as Greece, Italy, Spain, and parts of the Middle East, each bringing their unique twist to the cuisine. The combination of chicken and zucchini is particularly popular due to the availability of these ingredients and their complementary flavors. Baked dishes like this one are cherished for their simplicity and the way they allow natural flavors to meld together.

Ingredients

To create the Mediterranean Chicken Zucchini Bake, you will need the following ingredients:

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For the Marinade:

4 boneless, skinless chicken breasts
1/4 cup extra virgin olive oil
3 cloves garlic, minced
1 lemon, juiced
1 teaspoon dried oregano
1 teaspoon dried basil
1 teaspoon paprika
Salt and pepper to taste

For the Bake:

2 medium zucchinis, sliced into rounds
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 red onion, sliced
1 cup cherry tomatoes, halved
1/2 cup Kalamata olives, pitted and halved
1/4 cup crumbled feta cheese
1/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
1 teaspoon dried thyme
1 teaspoon dried rosemary
1/2 teaspoon red pepper flakes (optional)
2 tablespoons extra virgin olive oil
Salt and pepper to taste

Step-by-Step Instructions

1. Preparing the Marinade

Begin by preparing the marinade. In a large mixing bowl, combine the olive oil, minced garlic, lemon juice, dried oregano, dried basil, paprika, salt, and pepper. Whisk the ingredients together until well combined. Add the chicken breasts to the bowl, ensuring they are thoroughly coated with the marinade. Cover the bowl with plastic wrap and refrigerate for at least 30 minutes, allowing the flavors to infuse into the chicken.

2. Preheat the Oven

While the chicken is marinating, preheat your oven to 375°F (190°C). This temperature is ideal for baking the chicken and vegetables evenly without drying them out.

3. Prepare the Vegetables

Next, prepare the vegetables for the bake. Slice the zucchinis into rounds and place them in a large baking dish. Add the sliced red bell pepper, yellow bell pepper, red onion, cherry tomatoes, and Kalamata olives to the dish. Drizzle the vegetables with olive oil and sprinkle with dried thyme, dried rosemary, red pepper flakes (if using), salt, and pepper. Toss the vegetables gently to ensure they are evenly coated with the seasoning.

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