Description
A low-carb, high-protein baked dish with grilled chicken, zucchini, tomatoes, and parmesan cream sauce. Combines tender protein, fiber-rich vegetables, and creamy cheese for a balanced meal.
Ingredients
1.5 lbs boneless chicken breasts
1.5 lbs zucchini
1 cup marinara
8 oz fresh mozzarella, cubed
3 tbsp olive oil
2 cloves garlic, minced
1 cup shredded part-skim mozzarella
1/2 cup freshly grated parmesan
1 tsp Italian seasoning
Salt and pepper to taste
Instructions
Preheat oven to 375°F. Season chicken breasts with salt, pepper, and 1 tbsp olive oil; grill briefly or pan-sear until golden.
Cut zucchini into rounds; toss with 2 tbsp olive oil, garlic, seasonings, and 1 tbsp parmesan.
Layer grilled chicken, zucchini, marinara, and mozzarella in a baking dish. Sprinkle remaining parmesan on top.
Bake 25-30 minutes until bubbly and golden. Let rest 10 minutes before serving.
Notes
Use skinless chicken breasts for lower fat content
Substitute ground chicken for texture variation
Replace zucchini with yellow summer squash or eggplant
Ensure mozzarella is fresh for optimal melting
Fresh parmesan provides better flavor than pre-grated
- Prep Time: 20
- Cook Time: 40
- Category: Healthy Lunch Ideas for Work & School
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 320
- Sugar: 4g
- Sodium: 800mg
- Fat: 12g
- Saturated Fat: 6g
- Carbohydrates: 12g
- Fiber: 4g
- Protein: 38g
- Cholesterol: 90mg