Italian Chicken
This Italian Chicken delivers 22g protein and 353 calories per serving. Quick-preps 4 servings on the stovetop, fitting easily into a weeknight rotation. Use it to round out your daily macros without investing significant cooking time.
Ingredients
- •Chicken Breast, Boneless Skinless(227g)
- •1 teaspoon kosher salt (divided)
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Balsamic(60g)
- •Italian seasoning(10g)
- •Garlic powder(8g)
- •1/2 teaspoon ground black pepper
- •Tomato, Cherry
- •Zucchini
- •Green Beans(480g)
- •Parmesan Cheese(80g)
Grated Parmesan — the shelf-stable canister is fine for cooking.
- •Parsley, Fresh(45g)
Instructions
- 1Cover a large cutting board with a sheet of plastic wrap, lay the chicken on top, then stretch a second sheet of plastic wrap across the top. Lightly pound the chicken breasts to an even 1/2-inch thickness (this will help them cook more quickly and evenly). Uncover the chicken and discard the plastic.
- 2Sprinkle the chicken with 1/2 teaspoon kosher salt and place in a large ziptop bag.
- 3In a large measuring cup or mixing bowl, whisk together the olive oil, balsamic vinegar, Italian seasoning, garlic powder, black pepper, and remaining 1/2 teaspoon salt.
- 4Pour half of the mixture into the ziptop bag (watch for spills). Seal the bag, removing as much air as possible. Gently "squish" and turn the bag so that the chicken is evenly coated with the marinade, then lay the bag flat in a baking dish to catch any drips. Place in the refrigerator to marinade for 30 minutes or up to 8 hours.
- 5While the chicken marinates, prepare the vegetables. Leave the tomatoes whole. Cut the zucchini into 3/4 inch dice (you can leave the peels on). Trim the ends off of the green beans. As you cut, place the vegetables in a second ziptop bag. Pour in the remaining balsamic mixture, seal, and place in the refrigerator with the chicken.
- 6When you are ready to cook, preheat your oven to 425 degrees F. Remove the chicken and veggies from the refrigerator and let stand at room temperature while the oven heats.
- 7Generously coat a large, rimmed baking dish with nonstick spray or line with parchment paper or a silicone baking mat. Arrange the veggies around the edges of the pan and place the chicken in the center. The veggies can overlap a little, but make sure the chicken is not sitting on top of them.
- 8Bake for 15 to 20 minutes, until the chicken reaches an internal temperature of 165 degrees F. The cooking time will vary based on the size of your chicken and how thinly you have pounded it (see note). Sprinkle with the Parmesan and parsley. Enjoy hot.
Nutrition — Per Serving
353
calories
22g
protein
23g
fat
- Carbohydrates
- 17g
- Saturated fat
- 5.5g
- Sodium
- 405 mg
- Dietary fiber
- 4.2g
4 servings per batch · ~243g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
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How much protein does Italian Chicken have per serving?
Each serving provides 22g of protein and 353 calories with 23g fat and 17g carbs. This is a leaner option compared to other Italian chicken recipes in the app.
How long does Italian Chicken take to prep?
Italian Chicken is marked as quick prep and serves 4 people, making it efficient for a single meal or two servings across two days. The stovetop cooking method keeps total time low.
Is Italian Chicken good for fat loss?
At 353 calories per serving with 22g protein, this recipe fits well into fat loss phases where you need calorie control alongside adequate protein. The lower carb count (17g) also suits low-carb dieting approaches.
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