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Crispy lightly breaded chicken tenders baked atop a tomato based sauce with zucchini and mushrooms.
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Healthy Italian Chicken Bake

This healthy Italian chicken bake is a light, delicious casserole dinner with crispy chicken tenders, tons of veggies and an easy tomato sauce.
Prep Time15 minutes
Cook Time45 minutes
Total Time1 hour
Yield: 4 servings

Ingredients

For the veggies and sauce:

  • ½ cup thinly sliced onion
  • 1 green bell pepper, thinly sliced
  • 1 zucchini, cut in half lengthwise and sliced into moons
  • ½ (8-oz) package white button mushrooms, sliced
  • 1 (28 oz.) can diced tomatoes, slightly drained
  • ¼ cup red wine vinegar
  • 2 cloves garlic, minced
  • 2 teaspoons Italian seasoning
  • ¾ teaspoon kosher salt
  • ½ - 1 teaspoon crushed red pepper flakes (adjust to your heat liking, or omit)
  • ¼ teaspoon freshly cracked black pepper

For the chicken tenders:

  • 1 ½ pounds chicken tenders (or chicken breasts sliced into strips)
  • salt and pepper
  • ¼ cup Panko breadcrumbs
  • ¼ cup Parmesan cheese
  • ½ teaspoon Italian seasoning
  • ¼ teaspoon black pepper

Optional toppings:

  • ¼ cup parsley, finely chopped
  • extra Parmesan cheese

Instructions

  • Preheat oven to 400.
  • Spray an 8x11 or 3-quart baking dish with cooking spray.
  • Put the chopped veggies in the bottom of the dish.
  • Mix tomatoes, white wine vinegar, garlic and sauce seasonings together in a medium bowl. Pour over the veggies in the baking dish.
  • Place chicken tenders or strips on top of sauce mixture. Season with salt and pepper.
  • Cover dish with aluminum foil and bake at 400 for 25 minutes.
  • Meanwhile, mix breadcrumbs, Parmesan cheese, Italian seasoning and black pepper in a small bowl.
  • After 25 minutes, remove the aluminum foil and sprinkle the chicken tenders with Panko-Parmesan mixture.
  • Increase oven temperature to 425. Return dish to oven and bake, uncovered, for an additional 20 minutes, until golden brown and cooked through.
  • Sprinkle with parsley and extra Parmesan cheese, if desired.
  • Serve alone or over whole wheat noodles or polenta or couscous or with whole wheat bread to sop up the extra juices. You can also add in chick peas or cannelini beans and skip the pasta, polenta or bread.

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Nutrition

Serving: 1serving | Calories: 619kcal | Carbohydrates: 48g | Protein: 37g | Fat: 31g | Saturated Fat: 6g | Polyunsaturated Fat: 21g | Cholesterol: 85mg | Sodium: 1917mg | Fiber: 5g | Sugar: 5g
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