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  • Baked Italian Chicken Dinner
Italian Chicken

Baked Italian Chicken Dinner

Strawberry Jargarita

Strawberry Jargarita

Prepration Time
  • 5–10 minutes
Total Time
  • 10 minutes
Pineapple Jalapeño Margarita

Pineapple Jalapeño Margarita

Prepration Time
  • 10 minutes
Total Time
  • 10 minutes
Orange Creamsicle Margarita

Orange Creamsicle Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Cherry Margarita

Italian Cherry Margarita

Prepration Time
  • 5 minutes
Total Time
  • 5 minutes
Prepration Time
  • 35–40 minutes
Total Time
  • 55 minutes
Serving
  • 4 people

Ingradients

Main:
  • 4 boneless, skinless chicken breasts (6 oz each, ~1.5 lbs total)
  • 1 lb (450g) baby potatoes, halved (Yukon Gold or red)
  • 1 medium zucchini, sliced into half-moons
  • 1 bell pepper (red, yellow, or orange), chopped
  • 1 cup cherry tomatoes, halved
  • 1 small red onion, sliced
Seasoning & Oil:
  • 3 tbsp olive oil (divided)
  • 1½ tsp Italian seasoning (or mix of oregano, basil, thyme)
  • 1 tsp garlic powder
  • ½ tsp onion powder
  • 1 tsp dried rosemary (optional)
  • ¾ tsp salt
  • ¼ tsp black pepper
  • ½ tsp red pepper flakes (optional, for heat)
Finishing Touch:
  • ¼ cup grated Parmesan cheese
  • 2 tbsp chopped fresh parsley or basil
  • 1 tbsp balsamic glaze or lemon juice (optional, for brightness)

Directions

  1. Preheat Oven:

    • Preheat oven to 400°F (200°C).
    • Line a large rimmed baking sheet with parchment paper.

  2. Prep the Chicken:

    • Pat chicken breasts dry with paper towels.
    • Slice each breast in half horizontally to create thinner cutlets (optional, for faster, even cooking).

  3. Season Vegetables:

    • In a large bowl, toss potatoes, zucchini, bell pepper, tomatoes, and onion with 2 tbsp olive oil, 1 tsp Italian seasoning, garlic powder, onion powder, salt, pepper, and red pepper flakes.

  4. Arrange on Pan:

    • Spread vegetables in a single layer on the baking sheet.
    • Place chicken breasts on top, slightly spaced apart.

  5. Season Chicken:

    • Drizzle chicken with 1 tbsp olive oil.
    • Sprinkle with remaining ½ tsp Italian seasoning, salt, pepper, and a pinch of red pepper flakes.
    • Top with a light dusting of Parmesan (optional).

  6. Roast:

    • Bake for 20 minutes.
    • Flip chicken and stir vegetables.
    • Continue roasting 15–20 minutes more, until:
      • Chicken reaches 165°F (74°C) internally.
      • Potatoes are tender when pierced.
      • Vegetables are caramelized and slightly crisp.

  7. Serve:

    • Remove from oven.
    • Sprinkle with fresh parsley or basil.
    • Drizzle with balsamic glaze or lemon juice for a bright finish.
    • Serve hot as a complete meal.

Pros:

  1. High in Protein (34g): Supports muscle health and satiety.
  2. Packed with Veggies & Fiber (5g): Promotes digestion and provides antioxidants.
  3. One-Pan Meal: Minimal cleanup — ideal for busy nights.
  4. Rich in Vitamins A & C: From colorful vegetables — supports immunity and vision.
  5. Meal-Prep Friendly: Stores and reheats well for 3–4 days.

Cons:

  1. Can Dry Out Chicken: Overcooking leads to dry breast meat.
  2. Starchy Potatoes: May not suit low-carb or diabetic diets without modification.
  3. Moderate Sodium (480mg): Can increase if using store-bought seasoning or extra salt.
  4. Not Suitable for Dairy-Free (if using Parmesan): Contains cheese.
  5. Vegetables Cook at Different Rates: Tomatoes soften quickly; potatoes take longer.

Suitability for Aged People (65+ years)

✅ Highly Suitable — With Minor Tweaks:

  • High-Quality Protein (34g): Helps prevent sarcopenia (muscle loss).
  • Soft, Tender Veggies: Easy to chew and digest.
  • Low in Saturated Fat: Heart-healthy cooking with olive oil.
  • Rich in Potassium & Fiber: Supports heart, digestion, and hydration.

🔹 Recommendations for Seniors:

  • Use chicken thighs instead of breasts for more moisture and tenderness.
  • Cut veggies into smaller pieces for easier eating.
  • Use low-sodium seasoning if managing blood pressure.
  • Serve with a side of applesauce or yogurt to aid digestion.
  • Add a squeeze of lemon to boost iron absorption.

Who Should Avoid or Modify This Recipe?

Condition
Reason
Suggested Modification
Heart Disease
Moderate fat; best in moderation.
Use skinless chicken and less oil.
Hypertension (High BP)
Sodium (480mg) — can be reduced.
Use low-sodium salt and skip added salt.
Diabetes
Potatoes are starchy; affects blood sugar.
Replace with sweet potatoes or cauliflower.
Lactose Intolerance
Parmesan is low-lactose but may still affect sensitive individuals.
Omit or use dairy-free alternative.
Kidney Disease
High potassium (1,150mg); monitor if on renal diet.
Avoid or consult a renal dietitian.
GERD / Acid Reflux
Generally safe; avoid if tomatoes or garlic trigger symptoms.
Reduce tomatoes or garlic.
Difficulty Chewing
Chicken breast can be tough.
Use tender chicken thighs or shred after cooking.

Nutrition Facts (per serving)

Nutrient
Amount
% Daily Value
Calories
380
Total Fat
15g
19%
Saturated Fat
3g
15%
Trans Fat
0.1g
Cholesterol
70mg
23%
Sodium
480mg
21%
Total Carbohydrate
32g
12%
Dietary Fiber
5g
18%
Total Sugars
8g
Protein
34g
68%
Vitamin A
3,200 IU
64%
Vitamin C
110mg
122%
Calcium
120mg
9%
Iron
2.8mg
16%
Potassium
1,150mg
25%