A simple and healthy one-pan meal
This chicken bake with squash and potatoes is a healthy meal for the whole family, and it can be ready in about 30 minutes with a little planning.
Cooking up extra chicken (batch cooking) earlier in the week or over the weekend reduces the time needed to cook this meal.
Using seasonal veggies, like squash and potatoes this month, can help us keep the cost down and increase our nutrient intake because in-season produce tends to cost less and those veggies are more nutritious as they are picked at peak ripeness.
Health benefits of this dish
Potatoes are a versatile root vegetable and edible tuber of the nightshade family, high in carbohydrates and vitamin C that provide energy and protect our cells from free radical damage to help us avoid conditions like heart disease and cancer (1) (2).
Potato skins can be a good source of dietary fiber that helps to control blood sugar and improves digestive health (1) (3).
A cooked potato is an excellent source of a nutrient that many Americans lack - potassium which is important for nerve and muscle function, fluid balance, and heart and bone health (3).
And, as a rich source of vitamin B6, potatoes help us convert food into energy, improve immune function to help us fight infections, and aid in the production of serotonin and melatonin to improve our mood and help us sleep better (3) (4).
Zucchini squash is a fruit of the Cucurbitaceae family (like cucumbers, melon, and spaghetti squash) and is a good source of many vitamins, minerals, and beneficial plant compounds (5).
When cooked, zucchini is an excellent source of beta carotene/vitamin A, necessary for vision, healthy immune function, and reproduction (6).
Zucchini (especially the skins) contain carotenoids like lutein, zeaxanthin, and beta-carotene that can reduce DNA damage from genotoxins to reduce our risk for chronic degenerative conditions like cardiovascular disease, diabetes, and cancer (7) (8).
Pectin, a type of soluble fiber found in zucchini, can help reduce elevated LDL (bad) and total cholesterol levels and reduce the risk for conditions like cardiovascular disease (9).
Chicken Bake with Squash & Potatoes Recipe:
Ingredients:
½ tbsp. extra virgin olive oil or avocado oil
2 large russet potatoes, cut into thin rounds
1-2 large zucchini, cut into thin rounds
1 small onion, diced
½ pint of grape tomatoes, halved
2-3 cups dark leafy greens (like kale, spinach, dandelion, or collards), chopped
3-4 medium chicken thighs, cooked and cut into bite-sized chunks
3 ½ ounces Manchego cheese, diced or shredded
1 tsp. oregano, dried
½ tsp. parsley, dried
½ tsp. holy basil powder (or dried basil)
Sea salt and black pepper to taste
Instructions:
Preheat oven to 425 degrees F.
While heating the oven, coat the bottom of a large glass baking dish with the oil.
Layer the vegetables, in the order listed, top with the chicken and then the cheese and herbs and spices.
Bake for about 15 minutes, carefully cover the dish with foil, and bake for another 10-15 minutes, or until done.
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