Chicken Veggie Bake

A satisfying dish - full-flavor yet low-calorie. This is a frequent recipe I make when dieting, because it's low-cal, low-fat, high-protein, and higher-fiber. Plus when you split this recipe into two huge portions, each portion fills a bowl. I recommend serving in a pasta bowl. There's a delicious broth that is created during cooking. Each serving is 179 calories, 19g protein, 1.5g fat, and 3.5g fiber.



  • 1 (5 oz.) boneless/skinless chicken breast
  • 1 medium (7 oz.) zucchini
  • 2 Roma tomatoes
  • 2 small onions
  • 3 tsp. minced garlic (or 3 cloves, minced)
  • 4 Tbsp. balsamic vinegar
  • 2 Tbsp. chopped fresh rosemary (or 2 tsp. dried)
  • salt and pepper to taste


Pre-heat oven to 350 degrees F

Chop chicken and vegetables into bite-sized chunks.

In a large square baking dish with lid, place all ingredients and mix well.

Cover and bake for 45 minutes, stirring 2 or 3 times in between.

Note: If you feel that you MUST HAVE A STARCH with this giant portion, I suggest laddling your portion over a serving of brown rice. I buy Uncle Ben's Fast and Natural Whole Grain Brown Rice. One serving (1/4 cup dry makes about 1 cup cooked) contains: 170 calories, 4g protein, 1g fat, and 2g fiber.


Servings: 2
Time:10 Minutes Preparation Time
45 Minutes Cooking Time

By beth from Dublin, OH

October 23, 20100 found this helpful

Sounds so good. If you're not worried about dieting, you could always bake a couple of nice potatoes in the oven at the same time. Would make a dish "Fit for a King".

Thanks for sharing.


ReplyWas this helpful?Helpful? Yes
February 23, 20130 found this helpful

I'm not sure I understand the "not worried about dieting" reference where baked potatoes are concerned; unless you're restricting carbs.

On WW360, this Chicken Veggie Bake is just 4 points for 1 serving and offers a lot of good nutrition as well. Adding 1 medium plain baked potato bumps that up to 8 points (still reasonable), while swapping the potato for brown rice (1 cup) actually bumps the total to 9 points and increases some of the nutritional values (fat, carbs & protein). Still these are whole foods mostly and far better than most of the low-calorie, low-fat, lifeless and potentially unhealthy diet food items out there.

1 medium baked potato = .22g fat; 36.59g carbs; 3.8g fiber; 4.32g protein.

1 cup of cooked brown rice = 1.75g fat; 44.77g carbs; 3.5g fiber; 5.03g protein.

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