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Are you ready to embark on a flavorful journey to the Mediterranean? This Mediterranean Baked Chicken with Bell Peppers recipe brings the vibrant flavors of the region straight to your kitchen. Not only is it incredibly delicious, but it also boasts numerous health benefits, making it a perfect addition to your weekly meal plan.
Ingredients Overview
List of Ingredients
- 4 boneless, skinless chicken breasts
- 2 bell peppers (1 red, 1 yellow), sliced
- 1 medium onion, sliced
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- 1 tsp dried basil
- 1/2 tsp paprika
- Salt and black pepper to taste
- 1 cup marinara sauce
- 1 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- Fresh basil leaves for garnish
Health Benefits of Key Ingredients
Bell peppers are packed with vitamins A and C, boosting your immune system. Chicken breasts provide a lean source of protein, essential for muscle growth and repair. Olive oil is rich in healthy fats that support heart health, and garlic is known for its immune-boosting properties.
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Preparation Steps
Prepping the Vegetables
Start by preheating your oven to 375°F (190°C). In a large baking dish, toss the sliced bell peppers and onions with 1 tbsp of olive oil, minced garlic, salt, and pepper. Ensure the vegetables are evenly coated.
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Seasoning the Chicken
In a small bowl, mix together dried oregano, basil, paprika, salt, and pepper. Rub the chicken breasts with the remaining 1 tbsp of olive oil and the seasoning mixture, ensuring they are well coated.
Cooking Process
Baking the Vegetables
Place the baking dish with the vegetables in the preheated oven and bake for 10 minutes. This step allows the vegetables to start cooking and develop their flavors.
Adding the Chicken
After the initial 10 minutes, remove the baking dish from the oven. Place the seasoned chicken breasts on top of the vegetables. Return the dish to the oven and bake for an additional 20 minutes.
Sauce and Cheese Addition
Marinara Sauce
Remove the baking dish from the oven once again. Pour 1 cup of marinara sauce evenly over the chicken and vegetables. This adds a rich, tangy flavor to the dish.
Cheese Toppings
Sprinkle 1 cup of shredded mozzarella cheese and 1/4 cup of grated Parmesan cheese over the chicken breasts. This combination of cheeses melts beautifully, creating a deliciously gooey topping.
Final Baking
Baking Duration
Return the dish to the oven and bake for an additional 10-15 minutes. The chicken should be cooked through, and the cheese should be melted and bubbly.
Signs of Doneness
Ensure the chicken is cooked to an internal temperature of 165°F (74°C). The vegetables should be tender, and the cheese should have a golden-brown color.
Serving Suggestions
Plating the Dish
Let the dish rest for 5 minutes before serving. This allows the flavors to meld together. Garnish with fresh basil leaves for a pop of color and added freshness.
Side Dish Ideas
This dish pairs wonderfully with a side of roasted potatoes, a fresh green salad, or some crusty bread to soak up the delicious sauce.
Nutritional Information
Caloric Content
Each serving of this Mediterranean Baked Chicken with Bell Peppers contains approximately 320 kcal.
Macronutrient Breakdown
- Protein: 35g
- Fat: 15g
- Carbohydrates: 10g
Health Benefits
Benefits of Chicken
Chicken is a great source of lean protein, which is essential for muscle growth and repair. It also contains important vitamins and minerals, such as B vitamins and phosphorus.
Benefits of Bell Peppers
Bell peppers are low in calories but high in nutrients. They are an excellent source of vitamins A and C, which are important for immune function and skin health.
Variations and Tips
Ingredient Substitutions
You can easily customize this recipe by using different vegetables, such as zucchini or eggplant. If you prefer a spicier dish, add some red pepper flakes to the seasoning mixture.
Cooking Tips
For even cooking, ensure the chicken breasts are of similar thickness. You can pound them to an even thickness if necessary. Additionally, if you like your vegetables more tender, bake them for a few extra minutes before adding the chicken.
Common Mistakes to Avoid
Overcooking Chicken
Overcooked chicken can be dry and tough. Use a meat thermometer to check for doneness and remove the chicken from the oven as soon as it reaches 165°F (74°C).
Under-seasoning
Seasoning is key to bringing out the flavors in this dish. Don’t be afraid to generously season both the vegetables and the chicken.
FAQs
How to Store Leftovers
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Reheating Tips
Reheat leftovers in the oven at 350°F (175°C) until heated through, or use a microwave for a quicker option.
Can this be made ahead?
Yes, you can prepare the dish up to the point of baking and store it in the refrigerator for up to 24 hours. Bake as directed when ready to serve.
Freezing Instructions
You can freeze the baked chicken and vegetables in an airtight container for up to 2 months. Thaw in the refrigerator overnight before reheating.
Suitable for Meal Prep?
Absolutely! This dish is perfect for meal prep. Divide into portions and store in the refrigerator or freezer for easy, healthy meals throughout the week.