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One-Pan Chicken with Zucchini, Squash and Cherry Tomatoes Weight Loss Recipe

Last Updated on December 15, 2024 by Arif Chowdhury

Imagine a world where healthy eating doesn’t mean sacrificing flavor or spending hours in the kitchen. Enter the One-Pan Chicken with Zucchini, Squash, and Cherry Tomatoes!

This vibrant dish is not only a treat for your taste buds but also a fantastic ally in your weight loss journey. With just one pan to clean, this recipe is perfect for busy weeknights, yet impressive enough to serve at your next get-together.

Let’s dive into the deliciousness and discover how easy it is to whip up this nutritious meal!

The Weight Loss Benefits of This Recipe

When it comes to weight loss, it’s crucial to choose meals that are filling, nutritious, and low in calories. This one-pan wonder checks all those boxes:

  • Lean Protein: Chicken breast is a top choice for anyone looking to shed pounds. It’s low in calories—about 165 calories per 100 grams—and high in protein, which helps promote satiety. Studies have shown that meals rich in protein can increase feelings of fullness, leading to reduced calorie intake throughout the day.
  • Nutrient-Dense Vegetables: Zucchini, squash, and cherry tomatoes are not just colorful; they also pack a nutritional punch. Zucchini, for example, is low in calories (about 20 calories per cup) and high in water content, making it great for hydration. Cherry tomatoes are rich in vitamins A and C, with studies indicating that diets rich in these vitamins can support weight management.
  • Healthy Fats: The olive oil in this recipe adds healthy monounsaturated fats, which can help reduce hunger and improve heart health. Research suggests that incorporating healthy fats into your diet can lead to better weight management.

With these ingredients combined, this recipe provides a balanced meal that keeps you satisfied without weighing you down.

Nutritional Benefits Breakdown

Let’s take a closer look at the nutritional benefits of each key ingredient:

  • Chicken Breast (100g): Approximately 165 calories, 31g protein, and 3.6g fat.
  • Zucchini (1 medium): About 33 calories, 2g protein, and 7g carbs.
  • Yellow Squash (1 medium): Roughly 18 calories, 1g protein, and 4g carbs.
  • Cherry Tomatoes (1 cup): Around 30 calories, 1g protein, and 7g carbs.
  • Olive Oil (1 tablespoon): Approximately 119 calories and 14g fat.

In total, a serving of this dish can be around 300-400 calories, making it a satisfying option for lunch or dinner.

Ingredients for One-Pan Chicken with Zucchini, Squash, and Cherry Tomatoes

For the Chicken and Vegetables:

  • 2 boneless, skinless chicken breasts (about 500g)
  • 2 medium zucchinis, sliced
  • 2 medium yellow squashes, sliced
  • 1 cup cherry tomatoes, halved
  • 3 cloves garlic, minced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 teaspoon Italian seasoning (or your favorite herbs)

For Garnish:

  • Fresh basil or parsley, chopped
  • Juice of 1 lemon (optional)

Step-by-Step Instructions

Step 1: Prepare the Ingredients

  • Preheat the Oven: Start by preheating your oven to 400°F (200°C). This will ensure your chicken and vegetables get that perfect roasting temperature.
  • Slice the Vegetables: Wash the zucchinis and yellow squashes thoroughly. Slice them into half-moons or rounds, depending on your preference. Halve the cherry tomatoes and mince the garlic.

Step 2: Season the Chicken

  • Season: Take the chicken breasts and season them generously with salt, pepper, and Italian seasoning. Don’t be shy! This is where the flavor begins.
  • Sear (Optional): For an extra layer of flavor, consider searing the chicken in a pan with a little olive oil for about 3-4 minutes per side until golden brown. This step is optional but adds a delightful depth to the dish.

Step 3: Assemble the Dish

  • Combine: In a large mixing bowl, combine the sliced zucchini, yellow squash, cherry tomatoes, and minced garlic. Drizzle with olive oil and season with salt, pepper, and additional Italian seasoning. Toss everything until well coated.
  • Arrange: Place the seasoned chicken breasts in the center of a large baking dish or sheet pan. Surround the chicken with the seasoned vegetables.

Step 4: Bake

  • Roast: Place the baking dish in the preheated oven and roast for about 25-30 minutes or until the chicken reaches an internal temperature of 165°F (75°C) and the vegetables are tender.
  • Broil (Optional): For a crispier finish, you can turn on the broiler for the last 2-3 minutes of cooking. Just keep a close eye to avoid burning!

Step 5: Serve

  • Garnish: Once cooked, remove the dish from the oven and let it rest for a few minutes. Squeeze fresh lemon juice over the top for a zesty kick and sprinkle with chopped basil or parsley.
  • Enjoy: Serve this one-pan delight warm, straight from the oven. It’s perfect on its own or served over a bed of quinoa or brown rice for added fiber.

Tips for Meal Prep

  • Batch Cooking: This recipe is fantastic for meal prep! Make a double batch and store leftovers in airtight containers. It keeps well in the fridge for up to 3 days.
  • Freezing: You can also freeze portions of this dish. Just make sure to let it cool completely before transferring to freezer-safe containers. It can last up to 3 months in the freezer.
  • Vegetable Variations: Feel free to mix in other vegetables you enjoy, such as bell peppers, carrots, or asparagus. Just keep in mind that cooking times may vary slightly.

Nutritional Insights

  • Low-Calorie: This one-pan meal is a low-calorie option that keeps you full, making it ideal for weight loss. Eating a diet low in calories but high in nutrients is vital for successful weight management.
  • Rich in Antioxidants: The colorful vegetables in this dish are packed with antioxidants, which help combat oxidative stress in the body. Studies show that diets rich in fruits and vegetables can lower the risk of chronic diseases.
  • Protein-Packed: With a substantial amount of protein from the chicken, this recipe supports muscle maintenance, especially important when you’re losing weight.

Conclusion

Cooking doesn’t have to be complicated or time-consuming to be delicious and healthy. The One-Pan Chicken with Zucchini, Squash, and Cherry Tomatoes not only simplifies your cooking process but also delivers a delightful meal that you can feel good about.

Whether you’re looking to lose weight, eat healthier, or just want a quick dinner solution, this recipe is here to satisfy your cravings and nourish your body.

So, grab your ingredients, preheat that oven, and get ready to enjoy a wholesome meal that’s as easy to make as it is to eat!