Crispy Parmesan Garlic Chicken and Zucchini Recipe

Crispy Parmesan Garlic Chicken and Zucchini is an irresistible, delicious, and healthy dish that brings together the rich flavors of Parmesan cheese and garlic with the satisfying crunch of crispy chicken. Paired with roasted zucchini, this meal delivers not only on flavor but also on texture, making it a perfect weeknight dinner or an impressive dish for a casual gathering.

The chicken breasts are breaded in a mixture of Parmesan cheese, breadcrumbs, and aromatic garlic, then baked to perfection for a crispy golden exterior. The zucchini is roasted alongside the chicken, allowing it to absorb some of the savory flavors while still maintaining its tender texture. This dish is low in carbs, making it a great option for those following a keto, low-carb, or gluten-free diet (with the right substitutions).

Instructions

Step 1: Prepare the Chicken

1. Preheat the Oven: Start by preheating your oven to 400°F (200°C). This ensures that your chicken will cook quickly and evenly, resulting in a crispy exterior.

2. Prepare the Breading Station: Set up a breading station by preparing three shallow dishes:

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   • In the first dish, whisk together the grated Parmesan cheese, breadcrumbs, garlic powder, onion powder, oregano, basil, black pepper, and a pinch of salt. This will form the dry coating for the chicken.

   • In the second dish, crack the eggs and beat them lightly.

   • The third dish will remain empty, and this will be where you place your breaded chicken before baking.

3. Bread the Chicken: Pat the chicken breasts dry with paper towels. This step helps the breading stick better. Dredge each chicken breast in the egg mixture first, then coat it thoroughly with the Parmesan breadcrumb mixture. Press gently on the breadcrumbs to ensure they adhere well. Once coated, place the breaded chicken on a plate or tray.

4. Bake the Chicken: Lightly drizzle a baking sheet with olive oil to prevent sticking and to help the breading crisp up. Place the breaded chicken breasts on the prepared baking sheet, making sure they are spaced evenly apart. Drizzle a little more olive oil over the chicken to enhance the crisping process. Bake the chicken in the preheated oven for 20-25 minutes, or until the chicken is golden brown and the internal temperature reaches 165°F (74°C). The chicken should be crispy on the outside and juicy on the inside.

Step 2: Prepare the Zucchini

5. Prepare the Zucchini: While the chicken is baking, prepare the zucchini. Wash and slice the zucchini into ½-inch rounds. If you prefer, you can also cut the zucchini into half-moons for a different presentation, but the rounds work well for roasting and absorbing flavor.

6. Season the Zucchini: In a large mixing bowl, toss the zucchini slices with olive oil, garlic powder, dried thyme (or Italian seasoning), salt, and pepper. Ensure that each slice is coated evenly with the seasoning mixture.

7. Roast the Zucchini: Spread the seasoned zucchini slices in a single layer on a separate baking sheet. If you don’t have enough space on one baking sheet, you can use two to prevent overcrowding, ensuring the zucchini roasts evenly. Roast the zucchini in the oven alongside the chicken for 15-20 minutes, or until tender and slightly caramelized around the edges. Be sure to stir the zucchini halfway through the cooking time for even roasting.

Step 3: Check the Chicken and Zucchini

8. Check for Doneness: While the chicken and zucchini are cooking, check the doneness by using a meat thermometer for the chicken. The internal temperature of the chicken should be 165°F (74°C) when fully cooked. The zucchini should be fork-tender and golden brown at the edges. If either the chicken or zucchini is done early, remove it from the oven to avoid overcooking.

Step 4: Serve and Garnish

9. Plate the Dish: Once everything is ready, transfer the crispy Parmesan garlic chicken breasts to individual serving plates. Add a generous portion of roasted zucchini alongside the chicken. If desired, garnish with a sprinkle of freshly grated Parmesan cheese for an extra burst of flavor.

10. Add Fresh Herbs: Garnish with freshly chopped parsley or basil for a pop of color and freshness. You can also serve with lemon wedges on the side to squeeze over the chicken for a bit of zesty flavor that complements the garlic and Parmesan.

Step 5: Enjoy!

11. Serve: Serve your Crispy Parmesan Garlic Chicken and Zucchini immediately, hot out of the oven. This dish is perfect on its own, but if you want to make it a more filling meal, you can serve it with a side of rice, quinoa, or mashed potatoes.

Tips and Variations

1. Make It Gluten-Free: If you are following a gluten-free diet, simply swap the breadcrumbs for gluten-free breadcrumbs or almond flour. You could even use crushed gluten-free crackers or cornflakes for an extra crunchy texture.

2. Spicy Version: For a spicy kick, add a pinch of red pepper flakes to the breading mixture or sprinkle some cayenne pepper over the zucchini before roasting.

3. Add More Veggies: Feel free to add other vegetables to the sheet pan with the zucchini. Bell peppers, cherry tomatoes, and even asparagus work wonderfully with this dish and will roast nicely alongside the chicken.

4. Use Boneless, Skinless Thighs: If you prefer dark meat, you can substitute the chicken breasts with boneless, skinless chicken thighs. They will provide a juicier and slightly richer flavor, but you’ll need to adjust the cooking time accordingly, as thighs may take a bit longer to cook through.

5. Use Fresh Garlic: While garlic powder adds great flavor, fresh minced garlic will give a more robust garlic taste. You can mix minced garlic with the Parmesan cheese and breadcrumbs or drizzle the chicken with a little bit of olive oil and fresh garlic before baking for an extra punch of garlic flavor.

6. Add a Salad: To round out the meal, consider serving a light green salad with a simple lemon vinaigrette. The freshness of the salad complements the richness of the crispy chicken and roasted zucchini.

7. Make It a Low-Carb Meal: To keep the dish low-carb, avoid the breadcrumbs and instead use almond flour or crushed pork rinds for a grain-free, low-carb coating. You can also increase the amount of zucchini to add more vegetables to your meal.

8. Meal Prep: This dish can be prepared ahead of time for meal prep. Once cooked, store the chicken and zucchini in separate airtight containers and refrigerate. They will stay fresh for 3-4 days. Reheat the chicken in the oven to retain its crispiness, and reheat the zucchini in the microwave or oven.

Nutritional Information (per serving)

Here is an estimated nutritional breakdown for one serving of Crispy Parmesan Garlic Chicken and Zucchini (based on 4 servings):

• Calories: ~350-400 kcal

• Protein: ~40-45g

• Carbohydrates: ~10-12g (mostly from zucchini and breadcrumbs)

• Fat: ~20-25g (from olive oil, Parmesan cheese, and chicken)

• Fiber: ~3-5g

• Sugar: ~5g

• Sodium: ~600-700mg (depending on added salt and Parmesan)

This dish is relatively low in carbohydrates and packed with protein, making it ideal for those following a low-carb or keto diet. The zucchini provides a healthy dose of fiber and vitamins, while the chicken offers a filling, lean protein source.

Why You’ll Love This Recipe

• Crispy and Flavorful: The crispy Parmesan garlic chicken delivers a satisfying crunch with every bite, while the roasted zucchini adds a tender contrast, creating the perfect balance of textures.

• Healthy and Nutritious: This dish is loaded with nutrients from fresh vegetables, lean protein, and healthy fats, making it a great option for anyone looking to eat healthier without sacrificing flavor.

• Customizable: You can easily customize the seasoning and ingredients to suit your taste preferences. Whether you want a spicier version, a gluten-free option, or additional veggies, this recipe is versatile and forgiving.

• Quick and Easy: This meal comes together quickly, with minimal prep time. It’s ideal for a weeknight dinner or a weekend meal that doesn’t require much effort but delivers maximum flavor.

Conclusion

Crispy Parmesan Garlic Chicken and Zucchini is the ultimate weeknight dinner recipe that combines ease, flavor, and nutrition. With golden, crispy chicken, seasoned with garlic and Parmesan, and tender roasted zucchini, this dish provides a perfect balance of textures and flavors. It’s a healthy meal that doesn’t compromise on taste, making it a family-friendly option that everyone will enjoy.