Easy Oven Baked Chicken Breasts with Microwave Steamed Squash

Average Rating:

×

Easy Oven Baked Chicken Breasts with Microwave Steamed Squash

Simple Cooking with Heart helps you prepare a delicious chicken dinner in under 45 minutes! This is a great recipe to ease you into the kitchen, or a reliable favorite that's easy to whip up for dinner.

Ingredients

Servings  4  

For the Baked Chicken Breast

  • nonstick Cooking spray
  • 4 ounces boneless, skinless, halved chicken breasts (all visible fat discarded)
  • 1/3 cup fat-free Italian or Balsamic Vinaigrette dressing

For the Microwave-Steamed Squash

  • 3 medium squash (any combination of zucchini or yellow squash)
  • 1 small tomato
  • 1 tsp. Italian seasoning
  • 3 Tbsp. water

Directions

Tip: Click on step to mark as complete.

For the Baked Chicken Breast

  1. Preheat oven to 350°. Lightly spray a 9 x 13 baking dish with cooking spray.
  2. Trim visible fat from chicken (optional – pound to even thickness)
  3. Place chicken breast halves in baking dish, spoon half of the dressing evenly over the chicken. Flip chicken with a fork and spread remaining dressing evenly over the chicken.
  4. Bake uncovered at 350° for 25-30 minutes until chicken is tender and no longer pink.

For the Microwave-Steamed Squash

  1. Wash squash and tomato, remove ends of squash with a knife. Slice squash in ¼ inch thick slices. Dice tomato.
  2. Add water to a microwave-safe covered dish. Add squash and tomato and sprinkle with Italian seasoning.
  3. Microwave covered on high 5-7 minutes until vegetables reach desired softness.

Tip: Allow the chicken to stand at least 10 minutes before you slice it so the juices redistribute throughout the meat.

Nutrition Facts

Easy Oven Baked Chicken Breasts with Microwave Steamed Squash

CaloriesCalories

172 Per Serving

ProteinProtein

26g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$2.16

Nutrition Facts

Calories 172
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 403 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Sugars 5 g
Protein 26 g

Dietary Exchanges
3 lean meat, 2 vegetable

 

Simple Cooking with Heart helps you prepare a delicious chicken dinner in under 45 minutes! This is a great recipe to ease you into the kitchen, or a reliable favorite that's easy to whip up for dinner.

Nutrition Facts

Easy Oven Baked Chicken Breasts with Microwave Steamed Squash

CaloriesCalories

172 Per Serving

ProteinProtein

26g Per Serving

FiberFiber

2g Per Serving

Cost Per ServingCost Per Serving

$2.16
×
Calories 172
Total Fat 3.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 73 mg
Sodium 403 mg
Total Carbohydrate 8 g
Dietary Fiber 2 g
Sugars 5 g
Protein 26 g

Dietary Exchanges
3 lean meat, 2 vegetable

Ingredients

Servings  4  

For the Baked Chicken Breast

  • nonstick Cooking spray
  • 4 ounces boneless, skinless, halved chicken breasts (all visible fat discarded)
  • 1/3 cup fat-free Italian or Balsamic Vinaigrette dressing

For the Microwave-Steamed Squash

  • 3 medium squash (any combination of zucchini or yellow squash)
  • 1 small tomato
  • 1 tsp. Italian seasoning
  • 3 Tbsp. water

Directions

Tip: Click on step to mark as complete.

For the Baked Chicken Breast

  1. Preheat oven to 350°. Lightly spray a 9 x 13 baking dish with cooking spray.
  2. Trim visible fat from chicken (optional – pound to even thickness)
  3. Place chicken breast halves in baking dish, spoon half of the dressing evenly over the chicken. Flip chicken with a fork and spread remaining dressing evenly over the chicken.
  4. Bake uncovered at 350° for 25-30 minutes until chicken is tender and no longer pink.

For the Microwave-Steamed Squash

  1. Wash squash and tomato, remove ends of squash with a knife. Slice squash in ¼ inch thick slices. Dice tomato.
  2. Add water to a microwave-safe covered dish. Add squash and tomato and sprinkle with Italian seasoning.
  3. Microwave covered on high 5-7 minutes until vegetables reach desired softness.

Tip: Allow the chicken to stand at least 10 minutes before you slice it so the juices redistribute throughout the meat.

 


American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no next, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.