This Healthy Tex Mex Chicken and Zucchini Bake brings together juicy chicken, colorful veggies, and flavorful spices in one dish. It’s the perfect comfort food that’s also good for you!
Plus, the zucchini acts like a sponge for all those tasty flavors. I always make extra so I can enjoy it for lunch the next day. Who doesn’t love a tasty healthy meal? 😄
Key Ingredients & Substitutions
Olive oil: This is great for sautéing, but you can swap it with avocado oil or canola oil if you prefer a neutral taste.
Chicken breast: Boneless, skinless chicken breast keeps it lean. If you want to mix it up, ground turkey or tofu (for a vegetarian option) work well, just adjust cook time accordingly.
Zucchini: The star veggie here! If you don’t have zucchini, yellow squash or even eggplant can make a great substitute, adding their own unique flavor.
Beans: Black beans add fiber and protein. Pinto beans or chickpeas can be used instead if you want a different texture and taste.
Cheese: I like low-fat cheddar for a lighter option. If you’re dairy-free, use a vegan cheese or nutritional yeast sprinkled on top for a cheesy flavor.
How Do I Achieve Impressive Flavor in My Chicken Bake?
Getting the flavor just right is essential. Start by sautéing the onion and garlic until fragrant; this layers initial flavors. Make sure to brown the chicken well, allowing those seasonings to infuse.
- Don’t rush the cooking—allow the veggies to soften before adding in the beans and tomatoes for the best texture.
- Taste as you go! Adjust the seasoning to your liking, especially with spices like cumin and chili powder for that Tex Mex flair.
Lastly, if you like a spicy kick, add diced jalapeños or a sprinkle of cayenne pepper to take it to the next level!
How to Make Healthy Tex Mex Chicken and Zucchini Bake
Ingredients You’ll Need:
- 1 tbsp olive oil
- 1 lb (450g) boneless, skinless chicken breast, cut into bite-sized pieces
- 2 medium zucchinis, sliced into half-moons
- 1 red bell pepper, diced
- 1 cup corn kernels (fresh or frozen)
- 1 cup black beans, rinsed and drained
- 1 cup diced tomatoes (canned or fresh)
- 1 small onion, diced
- 2 cloves garlic, minced
- 1 tsp ground cumin
- 1 tsp chili powder
- 1/2 tsp smoked paprika
- Salt and pepper to taste
- 1/2 cup shredded low-fat cheddar cheese (or Mexican blend cheese)
- Fresh cilantro, chopped (for garnish)
- Optional: diced jalapeño for heat
How Much Time Will You Need?
This Healthy Tex Mex Chicken and Zucchini Bake takes about 10 minutes to prep and 20 minutes to cook, totaling around 30 minutes from start to finish. Perfect for a quick weeknight dinner that the whole family will love!
Step-by-Step Instructions:
1. Prepare Your Oven:
Start by preheating your oven to 375°F (190°C) so it’s hot and ready for your bake.
2. Sauté the Aromatics:
In a large oven-safe skillet, heat the olive oil over medium heat. Add the diced onion and minced garlic. Sauté for about 2-3 minutes until they become fragrant and the onion is translucent. This will set the flavor base for your dish!
3. Cook the Chicken:
Add the bite-sized chicken pieces to the skillet. Sprinkle with salt, pepper, cumin, chili powder, and smoked paprika. Cook, stirring occasionally, until the chicken is browned on all sides and nearly cooked through—this will take about 5-7 minutes.
4. Add the Vegetables and Beans:
Next, stir in the diced bell pepper, sliced zucchini, corn, black beans, and diced tomatoes. Cook everything together for about 5 more minutes, stirring occasionally. You want the vegetables to start softening up!
5. Adjust Seasonings:
Now, taste your mix! Feel free to add more salt and pepper if needed. If you want some heat, toss in diced jalapeños at this point.
6. Top with Cheese:
Evenly sprinkle the shredded cheese over the top of the mixture. This will create a delicious, gooey layer as it bakes!
7. Bake to Perfection:
Carefully transfer the skillet to the preheated oven and bake uncovered for about 10-12 minutes, or until the cheese is melted and bubbly. It’s starting to look like a winning dish!
8. Garnish and Serve:
Once baked, remove from the oven and garnish with fresh chopped cilantro. It adds a beautiful touch and extra flavor!
9. Enjoy!
Serve warm, maybe with a side of brown rice, tortilla chips, or a fresh salad for a complete meal. Enjoy your Healthy Tex Mex Chicken and Zucchini Bake!
Can I Use Frozen Vegetables for This Recipe?
Absolutely! You can substitute frozen corn, bell peppers, and even zucchini for fresh. Just make sure to thaw and drain any excess water from the vegetables before adding them to the skillet to avoid extra moisture in the dish.
How Can I Make This Dish Spicy?
If you’d like to turn up the heat, add diced jalapeños in step 4 along with the vegetables. You can also sprinkle some red pepper flakes or cayenne pepper on top before serving for an extra kick!
What Can I Substitute for Black Beans?
If you don’t have black beans on hand, feel free to use pinto beans, kidney beans, or even chickpeas. They will add a lovely texture and protein to the dish!
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. To reheat, simply warm in a skillet over medium heat or in the microwave until heated through. You may want to add a splash of water to keep it moist while reheating!
