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

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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.


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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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