Name: Oven-Baked Chicken with Zucchini and Lemon 🍋🍗
Ingredients: 1½ lbs boneless chicken breasts or thighs, pounded to ½” thickness; 2 medium zucchinis, sliced into ½” rounds; 1 pint cherry tomatoes, halved; 1 red onion, sliced into wedges; 3 tbsp olive oil; Salt & black pepper; Zest and juice of 2 lemons (about ¼ cup juice—you love citrus!); 4 garlic cloves, minced; 1 tbsp fresh thyme or rosemary, chopped (or 1 tsp dried); 1 tsp Dijon mustard (adds depth—you love umami!); Optional: ½ tsp red pepper flakes (you love subtle heat!); Fresh parsley or basil; Extra lemon wedges; Optional: Grated Parmesan or crumbled feta (use reduced-sodium—you love low-sodium options!)

Ingredients

Scale

(Serves 4)

Chicken & veggies:

1½ lbs boneless chicken breasts or thighs, pounded to ½” thickness
2 medium zucchinis, sliced into ½” rounds
1 pint cherry tomatoes, halved
1 red onion, sliced into wedges
3 tbsp olive oil
Salt & black pepper

Lemon-herb marinade:

Zest and juice of 2 lemons (about ¼ cup juice—you love citrus!)
4 garlic cloves, minced
1 tbsp fresh thyme or rosemary, chopped (or 1 tsp dried)
1 tsp Dijon mustard (adds depth—you love umami!)
Optional: ½ tsp red pepper flakes (you love subtle heat!)

For serving:

Fresh parsley or basil
Extra lemon wedges
Optional: Grated Parmesan or crumbled feta (use reduced-sodium—you love low-sodium options!)

Instructions

1. Marinate:

In a large bowl, whisk lemon zest, lemon juice, garlic, herbs, Dijon, red pepper flakes, olive oil, salt, and pepper.
Add chicken, zucchini, tomatoes, and onion; toss to coat. Marinate 10–15 minutes (or up to 1 hour refrigerated).

2. Roast:

Preheat oven to 425°F (220°C).
Spread mixture on a rimmed baking sheet in a single layer.
Bake 20–25 minutes until chicken reaches 165°F and veggies are tender-crisp.

3. Serve:

Garnish with fresh herbs, extra lemon wedges, and optional cheese.

💡 Pro Tips for Perfection:
✅ Pound chicken evenly—ensures uniform cooking (no dry edges!).
✅ Don’t overcrowd the pan—lets veggies roast instead of steam.
✅ Low-sodium mastery (you love this!):
→ Skip added salt—rely on lemon, garlic, and herbs for brightness
→ Boost umami with extra Dijon and garlic
✅ Blood sugar friendly (you love this!):
→ Naturally zero-glycemic—no added sugars!
→ Add 1 tbsp chia seeds to marinade for fiber + glycemic control
✅ Low-carb/keto option (you love this!):
→ Already compliant! <8g net carbs/serving
→ Increase healthy fats: extra olive oil + avocado slices
✅ High-protein boost (you love this!):
→ Add white beans to veggie mix (+7g protein/serving)
→ Serve with Greek yogurt–herb sauce (+8g protein)
✅ Make ahead:
→ Marinate chicken/veggies 1 day ahead
→ Roast just before serving for best texture

Prep Time & Nutrition (per serving):