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Nutritional Info
  • Servings Per Recipe: 6
  • Amount Per Serving
  • Calories: 369.7
  • Total Fat: 12.7 g
  • Cholesterol: 101.3 mg
  • Sodium: 585.8 mg
  • Total Carbs: 17.8 g
  • Dietary Fiber: 4.3 g
  • Protein: 45.0 g

View full nutritional breakdown of Mary's Chicken Vegetable Bake calories by ingredient
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Mary's Chicken Vegetable Bake

Submitted by: MKOPCZYN

Introduction

Great dish to make in advance and have on hand in the fridge to toss in the oven later. Also great way to sneak in lots of extra veggies into your food. Great dish to make in advance and have on hand in the fridge to toss in the oven later. Also great way to sneak in lots of extra veggies into your food.
Number of Servings: 6

Ingredients

    Veggies (you can change depending on what you have on hand):

    1 yellow squash
    1 zucchini
    3 large mushrooms
    1/2 onion
    1 clove (or more) chopped garlic
    1 red tomato
    1 red pepper

    Meat:
    4 chicken breasts

    Seasoning:
    2 cups marinara sauce (more or less, depending on your tastes)
    1 cup shredded part skim mozarella
    1 oz red wine
    1 oz basalmic vinegar
    1/3 cup pine nuts (or walnuts)
    1 tbs onion powder
    1 tbs cayenne pepper
    1 tbs ground coriander seed
    1 tbs black pepper

Directions

6-8 (small) servings or 4 servings (1 chicken breast per person). I tend to only eat 1/2 breast at a time.

Preheat the oven to 400 degrees.

The secret to this dish is the dicing of the veggies. What I do is I use the cheese grater or a cuisinart to cut the squash, zucchini, mushrooms, onion, garlic, tomato, red pepper into tiny minced (but not pureed) pieces.

Then I toss in the cayenne pepper, onion powder, coriander, pepper and mix it together with the cheese in a giant mixing bowl (using a fork). I splash in the basalmic and the red wine. Then I mix 1 cup of the spaghetti sauce and stir until everything is evenly coated.

I put half of this mixture on the bottom of a glass pan to make a "bed" for the chicken to rest on. Then I add more marinara . I put the chicken on this bed of veggies and then add another cup of spaghetti sauce to the remaining mixture. I dump it on top of the chicken, sprinkle more pepper, sprinkle the pine nuts and maybe a little cheese on top.

I bake it at 400 for 30 minutes. Then I flip the chicken and bake for another 30 minutes.

Serve on pasta if you choose ;)

Number of Servings: 6

Recipe submitted by SparkPeople user MKOPCZYN.






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