Mediterranean Chicken Bake

Health score
16%
Mediterranean Chicken Bake
55 min.
6
463kcal

Suggestions


Welcome to a delightful culinary journey with our Mediterranean Chicken Bake! This dish is a perfect blend of flavors and textures that will transport your taste buds straight to the sun-kissed shores of the Mediterranean. With tender, juicy chicken breasts, vibrant zucchini, and a rich roasted tomato and garlic sauce, this recipe is not only delicious but also incredibly satisfying.

In just 55 minutes, you can create a wholesome meal that serves six, making it ideal for family dinners or gatherings with friends. The addition of orzo pasta adds a delightful heartiness, while the crispy phyllo pastry topping provides a wonderful contrast to the tender filling beneath. Each bite is a harmonious blend of protein, healthy fats, and carbohydrates, ensuring a balanced meal that will keep you energized throughout the day.

Whether you're looking for a quick lunch, a comforting main course, or a show-stopping dinner, this Mediterranean Chicken Bake is sure to impress. It's not just a meal; it's an experience that brings people together around the table. So, roll up your sleeves and get ready to indulge in a dish that’s as nutritious as it is delicious. Your taste buds will thank you!

Ingredients

  • lb chicken breast boneless skinless cubed
  • 0.5 cup onion chopped
  • medium zucchini cut into 1/8-inch slices
  • 0.5 cup orzo pasta uncooked
  • 0.5 cup water 
  • medium plum tomatoes chopped (Roma)
  • 26 oz tomato basil sauce 
  • oz mozzarella cheese shredded
  • teaspoon seasoning italian
  • sheets dough frozen thawed (filo) () (from 1-lb box)
  • tablespoons butter melted

Equipment

  • frying pan
  • oven
  • glass casserole dish

Directions

  1. Heat oven to 400°F. Spray 3-quart glass casserole with cooking spray. In 12-inch nonstick skillet, cook chicken over medium heat 8 to 10 minutes, stirring occasionally, until no longer pink. Stir in onion, zucchini, pasta and water. Cook 5 to 6 minutes, stirring occasionally, until vegetables are crisp-tender.
  2. Stir in tomatoes, pasta sauce, cheese and Italian seasoning. Spoon mixture into casserole.
  3. Brush top of each of phyllo sheet with melted butter. Crumple each phyllo sheet and place on top of chicken mixture in casserole. (See photo for example on how to cover top of chicken mixture.)
  4. Bake uncovered 20 to 30 minutes or until phyllo is golden brown.

Nutrition Facts

Calories463kcal
Protein26.78%
Fat40.57%
Carbs32.65%

Properties

Glycemic Index
32
Glycemic Load
8.33
Inflammation Score
-8
Nutrition Score
20.757826110591%

Flavonoids

Naringenin
0.14mg
Isorhamnetin
0.67mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
3.26mg

Nutrients percent of daily need

Calories:462.59kcal
23.13%
Fat:20.6g
31.69%
Saturated Fat:7.43g
46.42%
Carbohydrates:37.31g
12.44%
Net Carbohydrates:31.34g
11.4%
Sugar:12.36g
13.73%
Cholesterol:78.24mg
26.08%
Sodium:953mg
41.43%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:30.59g
61.17%
Selenium:43.16µg
61.65%
Vitamin B3:9.36mg
46.8%
Vitamin B6:0.75mg
37.34%
Phosphorus:366.2mg
36.62%
Vitamin A:1574.44IU
31.49%
Potassium:989.6mg
28.27%
Vitamin C:22.34mg
27.08%
Calcium:262.29mg
26.23%
Fiber:5.96g
23.85%
Manganese:0.4mg
20.04%
Vitamin B2:0.33mg
19.3%
Vitamin B12:1.02µg
17%
Vitamin B1:0.22mg
14.55%
Vitamin B5:1.42mg
14.19%
Zinc:2.09mg
13.93%
Magnesium:53.36mg
13.34%
Iron:2.38mg
13.22%
Folate:46.81µg
11.7%
Vitamin K:8.08µg
7.69%
Copper:0.14mg
6.86%
Vitamin E:0.71mg
4.77%
Vitamin D:0.23µg
1.51%