Turkish · Dinner
Baked Chicken and Vegetable Casserole (Low-Calorie)
A single-serving Turkish-style bake layers seared chicken breast with bell pepper, zucchini, tomato and onion in a light tomato-yogurt sauce, seasoned with paprika, cumin and mint, then finished under the oven's heat until the chicken is cooked through and the vegetables are tender.
$5
15 minsPrep
35 minsCook
50 minsTotal
EasyLevel
Nutrition per serving
392Calories
48.5gProtein
11.8gFat
19.2gCarbs
9.8gSugar
5.1gFiber
410mgSodium
148mgChol
3.1gSat Fat
1450mgPotassium
140mgCalcium
3.1mgIron
0.5mcgVitamin B12
95mgVitamin C
low-calorie
protein-rich
low-carb
high-fiber
low-calorie
Instructions
1
Prep
Heat the oven to 400°F (200°C). Slice the bell pepper and zucchini, chop the tomato and onion, and mince the garlic. Toss the chicken chunks with paprika, cumin, salt and pepper in a small baking dish.
2
Sauté
Warm the olive oil in a small skillet over medium heat. Sauté the onion, garlic, bell pepper and zucchini for 5 minutes until the onion turns translucent and the pepper softens.
3
Build
Stir the chopped tomato and canned tomatoes into the skillet. Simmer over medium-low heat for 5 minutes until the sauce thickens slightly.
4
Bake
Pour the vegetable-tomato mixture over the chicken in the baking dish. Cover with foil and bake at 400°F (200°C) for 25 minutes until the chicken reaches 165°F (74°C) internally.
5
Plate
Uncover, bake 5 more minutes until the sauce reduces slightly, then spoon onto a plate. Top with yogurt and scatter with parsley.
Serves
2 portions ·
2 adults, 0 over 10, 0 under 10
Ingredients
- 400g400g chicken breast
- 11 bell pepper
- 11 small zucchini
- 22 small tomato
- 11 onion
- 4 cloves4 cloves garlic
- 200g200g canned tomatoes (a quarter of a 14oz can)
- 2 tsp2 tsp olive oil
- 2 tsp2 tsp paprika
- 1 tsp1 tsp ground cumin
- 1/2 tsp1/2 tsp dried mint
- salt and black pepper to taste
- 60g60g plain yogurt, to finish
- 2 tbsp2 tbsp parsley
