A creamy hummus shell keeps lean chicken breast wet while adding flavor, fiber, and protein. It’s served over roasted zucchini, but you may use any roasted vegetables you like. Make this for dinner and take the leftovers to work for a delicious lunch.
Chicken with a hummus crust baked in the oven
- 4 boneless, skinless chicken breasts (6 ounces or 170g each)
- 3 medium zucchini or yellow summer squash, roughly diced 1/2 teaspoon salt, divided 1/2 teaspoon pepper, divided
- 1 cup 1 medium onion, coarsely chopped (246g) homemade or store-bought hummus (certified gluten-free if necessary)
- 1 tablespoon extra virgin olive oil
- 1 lemon, quartered 1 teaspoon paprika, divided
Preheat the oven to 450 degrees Fahrenheit (232 degrees Celsius). Using cooking spray, coat two glass baking dishes.
Pat the chicken dry as the oven heats up. 1/4 teaspoon salt and 1/4 teaspoon pepper to season chicken breasts. Toss the chicken breast with the hummus in a shallow bowl until evenly coated.
Toss the zucchini and onion in a glass baking pan with olive oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper until well coated. In the baking pan, pat the vegetables down until they form a uniform layer. Add 1/2 teaspoon paprika to the top. 15 minutes in the oven
Place the chicken breast in the second glass baking dish. Add 1/2 teaspoon paprika to the top.
Preheat the oven to 350°F. Place both baking dishes in the oven. Bake the vegetables for 15 minutes and the chicken for 20 minutes in the oven. Each chicken breast should be accompanied by roughly 3/4 cup of vegetables and 1 lemon slice.
Serves 4 | 1 chicken breast + 3/4 cup veggies + 1 lemon wedge per serving
(per serving:) 358 calories; 11 grams of total fat; 2 grams of saturated fat; 3 grams of monounsaturated fat; 90 milligrams of cholesterol; 785 milligrams of sodium; 22 grams of carbohydrate; 5 grams of dietary fiber; 4 grams of sugar; 39 grams of protein
Added nutrition: 869mg potassium; 15 percent iron; 12 percent vitamin A; 66 percent vitamin C; 11 percent calcium
Energizing Suggestions (optional)
For added calories, fiber, carbohydrates, and sweetness, serve with 1 small baked sweet potato. (Per serving: 412 calories; 11 grams of total fat; 34 grams of carbohydrates; 7 grams of dietary fiber; 8 grams of sugar; 40 grams of protein)
To add more calories, fiber, and carbohydrates, serve with 1 whole-grain pita. (Per serving: 528 calories; 13 grams of total fat; 57 grams of carbohydrates; 10 grams of dietary fiber; 5 grams of sugar; 45 grams of protein)