When it comes to healthy summer dinner recipes, baked chicken with summer squash is an excellent choice. This delicious and nutritious dish is easy to prepare, packed with flavors, and perfect for a warm summer evening. Baking the chicken and squash together is a great way to get a complete meal on the table without much effort, and it’s an excellent option for those looking for a healthy and satisfying dinner.
Why “Baked Chicken with Summer Squash” is the best for “healthy summer dinner recipes chicken”?
Baked chicken with summer squash is the perfect meal for anyone looking for a healthy and nutritious dinner that’s also delicious. Chicken is an excellent source of protein, while summer squash is low in calories, high in fiber, and loaded with vitamins and minerals. By combining these two ingredients, you get a healthy and satisfying meal that will keep you full for hours.
This dish is also incredibly versatile and can be customized to suit your tastes. You can add different herbs and spices to the chicken, switch up the vegetables, or even add some potatoes or sweet potatoes to the mix. It’s a great way to use up any vegetables you have in the fridge, and it’s an easy way to get a serving of vegetables into your diet.
How to Make “Baked Chicken with Summer Squash”?
To make baked chicken with summer squash, you will need the following ingredients:
- 4 boneless, skinless chicken breasts
- 2 medium-sized summer squash, sliced into thin rounds
- 1 large onion, thinly sliced
- 2 cloves of garlic, minced
- 1/4 cup olive oil
- 1/4 cup freshly squeezed lemon juice
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat the oven to 375°F (190°C). Preheating the oven ensures that it is at the right temperature before you start cooking, which will help to ensure that your chicken and vegetables cook evenly.
- Season the chicken breasts with salt and pepper on both sides. Seasoning the chicken breasts with salt and pepper before cooking will enhance their flavor. Use a light hand with the salt, as you’ll also be adding salt to the vegetable mixture later on.
- In a large bowl, whisk together the olive oil, lemon juice, thyme, and oregano. The olive oil will help to keep the chicken moist while it bakes, while the lemon juice and herbs will add flavor to the dish. Whisking the ingredients together will help to evenly distribute the flavors throughout the dish.
- Add the sliced squash, onion, and garlic to the bowl and toss everything together until the vegetables are evenly coated with the oil and herb mixture. Tossing the vegetables in the oil and herb mixture will help to ensure that they are evenly coated and will cook evenly in the oven. Be sure to use a large enough bowl to accommodate all of the vegetables.
- Place the chicken breasts in a 9×13 inch baking dish. A 9×13 inch baking dish is the perfect size for this recipe, as it will allow the chicken and vegetables to cook evenly.
- Pour the vegetable mixture over the chicken breasts, spreading it out evenly. Pouring the vegetable mixture over the chicken breasts will help to infuse them with flavor as they cook. Be sure to spread the vegetables out evenly so that they cook evenly in the oven.
- Cover the baking dish with aluminum foil and bake for 30 minutes. Covering the baking dish with foil will help to keep the chicken and vegetables moist as they cook. Baking for 30 minutes will give the chicken a head start on cooking and allow the vegetables to start to soften.
- After 30 minutes, remove the foil and bake for an additional 20-25 minutes, or until the chicken is cooked through and the vegetables are tender and lightly browned. Removing the foil after 30 minutes will allow the chicken and vegetables to brown slightly and develop a delicious crust. The total baking time will depend on the thickness of your chicken breasts and the size of your vegetable slices, so be sure to check that the chicken is cooked through and the vegetables are tender before removing the dish from the oven.
- Remove the baking dish from the oven and let it cool for a few minutes before serving. Letting the dish cool for a few minutes before serving will allow the flavors to meld together and make it easier to handle and serve.
- Serve the baked chicken with summer squash hot, garnished with fresh herbs or lemon wedges, if desired. Garnishing the dish with fresh herbs or lemon wedges will add a pop of color and freshness to the dish. Serve it hot and enjoy!
Helpful Tip:
- You can use any type of summer squash for this recipe, including zucchini, yellow squash, and pattypan squash.
- If you prefer, you can add other vegetables to the dish, such as bell peppers, tomatoes, or mushrooms.
- For extra flavor, you can marinate the chicken in the olive oil and herb mixture for a few hours before baking.
- If you want to reduce the fat content of this dish, you can use chicken breasts with the skin removed or substitute boneless, skinless chicken thighs.
- To make this dish even healthier, serve it with a side of steamed or roasted vegetables, such as broccoli, asparagus, or green beans.
FAQ’s:
Can I use other types of squash in this recipe?
Yes, you can use other types of squash, like zucchini or butternut squash, in this recipe.
Can I use chicken thighs instead of chicken breasts?
Yes, you can use chicken thighs instead of chicken breasts, but keep in mind that the cooking time may be slightly longer.
Can I make this recipe in advance?
Yes, you can make this recipe in advance, but keep in mind that the vegetables may become a bit softer when reheated.
Freezing
You can freeze baked chicken with summer squash for later use. To do this, let the dish cool completely, then transfer it to a freezer-safe container and freeze for up to 2 months. When you’re ready to eat it, thaw the dish in the refrigerator overnight, then reheat in the oven until heated through.
Storage
Store any leftovers of baked chicken with summer squash in an airtight container in the refrigerator for up to 3 days.
Nutritional Information
This baked chicken with summer squash is a nutritious and well-rounded meal. Here’s the approximate nutritional information per serving (4 servings total):
- Calories: 310
- Protein: 36g
- Fat: 11g
- Carbohydrates: 17g
- Fiber: 4g
Baked chicken with summer squash is an excellent option for anyone looking for a healthy, delicious, and easy summer dinner recipe. This meal is packed with flavor, nutrients, and fiber, making it a great choice for those looking to maintain a healthy and balanced diet. With just a few simple ingredients and minimal effort, you can have a complete and satisfying meal on the table in no time.
Whether you’re looking to add more vegetables to your diet or just need a quick and easy dinner idea, baked chicken with summer squash is a great option to try. So give it a try and see how easy it is to create a healthy and tasty meal that your whole family will love.
