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Healthy Italian Chicken Bake - Simple, Bright, and Full of Flavor

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • 1.5 to 2 pounds boneless, skinless chicken breasts (about 4 small or 3 large)
  • 1 pint cherry or grape tomatoes, halved
  • 1 small red onion, thinly sliced
  • 1 red bell pepper, sliced into strips
  • 3 to 4 cloves garlic, minced
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons balsamic vinegar
  • 1 teaspoon dried oregano
  • 1 teaspoon dried basil (or 1/4 cup chopped fresh basil, divided)
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon crushed red pepper flakes (optional, for gentle heat)
  • Salt and black pepper, to taste
  • 3/4 cup part-skim shredded mozzarella
  • 2 tablespoons grated Parmesan
  • 1 tablespoon capers (optional, for briny pop)
  • Fresh basil, chopped, for garnish
  • Lemon wedges, for serving (optional)

Method
 

  1. Prep the oven and pan: Preheat oven to 400°F (200°C). Lightly grease a 9x13-inch baking dish or line it with parchment for easy clean-up.
  2. Season the chicken: Pat chicken dry with paper towels. Season both sides with 1 teaspoon salt and 1/2 teaspoon black pepper. If using large breasts, slice them horizontally to create thinner cutlets for even cooking.
  3. Build the veggie base: In the baking dish, combine tomatoes, red onion, bell pepper, and garlic. Drizzle with olive oil and balsamic vinegar. Sprinkle with oregano, basil, thyme, and red pepper flakes. Add a pinch of salt and toss to coat.
  4. Nestle in the chicken: Place the seasoned chicken on top of the vegetables. Spoon some of the tomato mixture over the chicken to help keep it moist.
  5. Bake uncovered: Bake for 20 minutes. The tomatoes will soften and release juices, creating a light sauce.
  6. Add cheese and capers: Remove the dish from the oven. Sprinkle mozzarella and Parmesan over the chicken. Scatter capers over the top if using.
  7. Finish baking: Return to the oven and bake 8–12 minutes more, until the cheese melts and the chicken reaches an internal temperature of 165°F (74°C).
  8. Rest and garnish: Let the dish rest for 5 minutes. Sprinkle with fresh basil. Add a squeeze of lemon over the chicken for brightness, if you like.
  9. Serve: Spoon the pan juices and roasted veggies over the chicken. Pair with a simple green salad, steamed green beans, or a side of whole grains like farro or brown rice.