Looking for a new, delicious but still healthy recipe for a weeknight dinner? Try this healthy Italian chicken recipe! Chicken breast and vegetables baked with olive oil and Italian seasonings make this an easy yet flavorful dinner for any weeknight.
Any information in the post is for general information purposes only and is NOT medical advice. Please consult a healthcare professional for individual medical and nutrition advice.
When someone mentions a healthy recipe, what comes to mind? For me, it’s usually a dish loaded with vegetables and some type of protein, often boneless, skinless chicken breast. This healthy Italian chicken recipe has both! Served over top pasta and sprinkled with creamy cheese, your family will love the delicious flavor, while you will appreciate how easy and quick it is to make.
While other cuts of chicken can be used in this healthy Italian chicken recipe, I prefer to use boneless, skinless chicken breast. Why? To reduce the amount of fat, especially saturated fat, that goes into this recipe. To reduce the amount even further, be sure to trim any excess fat from the chicken breast before cooking.
You may also notice that it is not broccoli in this recipe, but broccolini. While the differences between the two may not seem like a lot, I personally find broccolini to be far superior to broccoli in this healthy Italian chicken recipe. Broccolini has a sweeter, milder flavor as well as a more tender texture. Especially when paired with the sweetness of the red pepper, it is just so good! I have tried this with broccoli in the past, but unfortunately the extra bitterness, especially when roasted, is just not palatable.
As usual, this recipe does not contain any added salt. Why? As a dietitian, I avoid the use of salt in most recipes. There are so many delicious flavors in this healthy Italian chicken recipe, that salt is just not needed, and actually takes away from the final dinner. As with most recipes, however, salt can certainly be added if you feel it is necessary. BUT! Please try this without the salt first. You may be pleasantly shocked at how sweet and savory your dinner can be without it!
My family likes to serve this healthy Italian chicken recipe over pasta, sprinkled with a little (OK, a lot) of shredded cheese. Is this necessary? Absolutely not. The chicken and vegetables are incredible as is. However, I try to incorporate some type of grain with every meal, and for this meal, I choose pasta. Not a pasta fan? This would also go well over steamed rice, or even made into a wrap.
Healthy Italian Chicken Recipe
Ingredients
- 1 and 1/2 pounds boneless, skinless chicken breasts
- 8 oz Broccolini, washed
- 1 large Red Bell Pepper, washed
- 3 Tablespoons Extra Virgin Olive Oil
- 1/2 teaspoon Garlic Powder
- 1/4 teaspoon Dried Basil
- 1/4 teaspoon Dried Oregano
- 1/8 teaspoon Dried Rosemary
- Black pepper to taste
For Serving
- 1 pound of Rotini or Penne pasta, cooked according to directions
- 6 oz Shredded Cheese (Mozzarella, Provolone or Italian style blend)
Directions
- In a small bowl, mix the olive oil and seasonings (garlic powder, basil, oregano, rosemary and black pepper)
- Slice the red pepper into strips, about 1/4″ to 1/2″ wide
- In a 9″ x 13″ baking dish, add the red pepper and broccolini, then drizzle with about 2/3 of the oil and seasoning mixture. Toss to coat.
- Add the chicken breasts to the pan, placing directly on the surface of the pan, with the vegetables surrounding the chicken.
- With a basting brush, brush the remaining oil and seasoning mixture on top of the chicken breasts.
- Bake uncovered at 350oF for 40-50 minutes
- Serve over pasta, and sprinkle cheese over top. Enjoy!
Time Saving Tip: Substitute 1 Tablespoon Italian Seasoning for the dried seasonings (garlic powder, basil, oregano, and rosemary).
*Nutrition Information (per serving, about 6 servings per recipe)
- 610 Calories
- 18 g Total Fat
- 6.6 g Saturated Fat
- 52 g Protein
- 270 mg Sodium
- 62 g Total Carbohydrate
- 5 g Fiber
*Nutrition information is approximate and based on the products that I buy in my home. Information will vary based on the products purchased in your home.