Mediterranean Chicken Zucchini Bake: A Flavorful Low-Points Weight Watchers Recipe

Introduction

Welcome to the ultimate guide for preparing a hearty and flavorful Mediterranean Chicken Zucchini Bake that’s perfect for Weight Watchers! This one-pan dish combines juicy chicken, tender zucchini, and creamy feta cheese to create a satisfying meal that’s low in SmartPoints. This recipe is not only easy to prepare but also delivers a delightful blend of Mediterranean flavors that are sure to impress. Below, you will find a detailed recipe, including ingredient measurements, step-by-step instructions, nutritional information, and Weight Watchers SmartPoints.

Ingredients

For this Mediterranean Chicken Zucchini Bake, you will need the following ingredients:

  • 4 boneless, skinless chicken breasts (approximately 1.5 pounds or 680 grams): Provides a lean protein base for the dish.
  • 2 medium zucchinis, sliced into rounds (about 2 cups or 250 grams): Adds a tender, low-carb vegetable component.
  • 1 red bell pepper, diced (about 1 cup or 150 grams): Adds color and sweetness.
  • 1 yellow bell pepper, diced (about 1 cup or 150 grams): Complements the red bell pepper with a slight sweetness.
  • 1 small red onion, finely chopped (about 1/2 cup or 75 grams): Adds a touch of savory depth.
  • 1 cup (150 grams) cherry tomatoes, halved: Provides juicy bursts of flavor.
  • 1/2 cup (75 grams) crumbled feta cheese: Adds a creamy, tangy touch.
  • 3 tablespoons extra virgin olive oil: For roasting and enhancing flavors.
  • 1 tablespoon dried oregano: Adds a classic Mediterranean herb flavor.
  • 1 teaspoon garlic powder: Enhances the dish with a savory, aromatic flavor.
  • 1 teaspoon onion powder: Complements the garlic powder.
  • 1/2 teaspoon smoked paprika: Adds a subtle smokiness.
  • Salt and black pepper, to taste: For seasoning.
  • Fresh parsley, chopped (optional, for garnish): Adds a fresh, herbal note.

Instructions

1. Preheat the Oven:

  • Preheat your oven to 400°F (200°C). This temperature will ensure that the vegetables and chicken roast evenly, developing a delicious caramelization.

2. Prepare the Vegetables:

  • Wash and slice the zucchinis into rounds.
  • Dice the red and yellow bell peppers.
  • Finely chop the red onion.
  • Halve the cherry tomatoes.

3. Season the Chicken:

  • Pat the chicken breasts dry with paper towels. This helps the seasonings adhere better and ensures even cooking.
  • In a small bowl, mix together the garlic powder, onion powder, smoked paprika, salt, and black pepper.
  • Rub the seasoning mixture evenly over the chicken breasts.

4. Prepare the Baking Dish:

  • Lightly grease a large baking dish or sheet pan with 1 tablespoon of olive oil.
  • Arrange the seasoned chicken breasts in the center of the dish.

5. Assemble the Vegetables:

  • In a large mixing bowl, combine the sliced zucchinis, diced bell peppers, chopped red onion, and halved cherry tomatoes.
  • Drizzle with the remaining 2 tablespoons of olive oil.
  • Sprinkle the dried oregano over the vegetables and toss well to coat evenly.

6. Bake the Dish:

  • Spread the seasoned vegetables around the chicken breasts in the baking dish.
  • Place the dish in the preheated oven and bake for 25-30 minutes, or until the chicken reaches an internal temperature of 165°F (74°C) and the vegetables are tender and slightly caramelized.

7. Add the Feta Cheese:

  • About 5 minutes before the dish is done baking, sprinkle the crumbled feta cheese evenly over the chicken and vegetables.
  • Return the dish to the oven and bake for the remaining time, allowing the feta cheese to warm and slightly melt.

8. Garnish and Serve:

  • Once baked, remove the dish from the oven and let it rest for a few minutes.
  • Garnish with freshly chopped parsley, if desired.
  • Serve warm and enjoy this delicious Mediterranean-inspired meal!

Useful Tips

  1. Chicken Variations: You can use chicken thighs instead of breasts if you prefer. Just adjust the cooking time as needed.
  2. Vegetable Choices: Feel free to substitute or add other Mediterranean vegetables like olives or artichokes.
  3. Make Ahead: This dish can be prepared a day in advance. Simply assemble, cover, and refrigerate. Bake when ready to serve.
  4. Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the oven for best results.
  5. Serving Suggestions: This dish pairs well with a side of mixed greens or a simple Greek salad.

Nutritional Information

Per Serving (1/4 of the recipe):

  • Calories: 300
  • Total Fat: 15 grams
  • Saturated Fat: 5 grams
  • Cholesterol: 100 milligrams
  • Sodium: 300 milligrams
  • Total Carbohydrates: 10 grams
  • Dietary Fiber: 3 grams
  • Sugars: 5 grams
  • Net Carbs: 7 grams
  • Protein: 35 grams

Weight Watchers SmartPoints

On the Weight Watchers Freestyle plan, each serving of this Mediterranean Chicken Zucchini Bake is approximately 5 SmartPoints. This calculation is based on using extra virgin olive oil, lean chicken breasts, and low-fat feta cheese. Adjustments in ingredients may slightly alter the SmartPoints value.

Conclusion

This Mediterranean Chicken Zucchini Bake is a flavorful, low-points meal perfect for anyone following the Weight Watchers plan. With a combination of juicy chicken, tender vegetables, and creamy feta cheese, it delivers satisfying Mediterranean flavors in every bite. Whether you’re preparing a quick weeknight dinner or a meal prep favorite, this dish is sure to become a staple in your healthy eating routine. Enjoy the rich flavors and enjoy staying on track with your Weight Watchers goals!

Feel free to customize the recipe with your favorite vegetables or herbs to suit your taste preferences. Happy cooking!