This baked chicken breast veggie stack is one meal that could be for anyone. Well, that’s if you like chicken. Ha! Choose whatever vegetables you and your family likes and stack them between 2 pounded chicken breasts and bake. It’s just that simple.
I love almost all vegetables, so I just chose what was in my refrigerator and what I was in the mood for the night I made this baked chicken breast veggie stack.
My tip would be that if you choose a vegetable that requires extra cooking (like carrots, celery, onion, etc.) to just do a quick stir fry with those veggies. You don’t have to cook them completely because they will finish their cook in the oven with the chicken.
This is super low calorie because I added no extra oil, used low cal veggies, and didn’t add any carbs. That was just my choice for that night. You can certainly add a rice layer or serve rice or pasta on the side.
I was also in a mood for an oriental flavor so I used low sodium soy sauce. Teriyaki sauce would have been good, too. You can switch it up and use a couple shakes of Worcestorshire sauce or even a gravy instead of soy sauce. The options are unlimited.
Baked Chicken Breast Veggie Stack | Recipe
2 boneless skinless chicken breasts
couple shakes of salt
1 red or green sweet bell pepper
1 small sweet onion
1 T. olive oil
1 cup spinach
1/4 cup low sodium soy sauce
1/2 tsp. ginger
1/2 tsp. garlic powder
dash of pepper (or cayenne if you want some heat)
Slice eggplant about 1/4″ thin and lay on paper towel. Sprinkle with a little salt and let sit. The salt will pull the water out of the eggplant so your dish won’t get too watered down.
While eggplant is patiently waiting it’s turn, slice the bell pepper and onion into strips or bite size pieces. Toss in a heated frying pan or wok with a small amount of olive oil for 5 minutes or less. You just want the veggies to start to soften. They’ll finish cooking in the oven. Remove from heat.
Next is to pound the chicken. I like to lay out some plastic wrap, put down my chicken breasts, then cover with another piece of plastic wrap. It avoids any splatter of chicken while you pound it. If you don’t have a meat hammer, you can use a traditional hammer, but don’t hammer too hard or you’ll pulverize your chicken. How do I know this… you ask??? Many years ago before I bought a “real” meat tenderizer/hammer, I used a traditional hammer and found out I had to use less pressure. I had almost made ground chicken. Ha!
The eggplant probably has some water laying on top of each slice by now. Take a paper towel and dab up the extra water.
Use a few drops of olive oil or use spray oil in the bottom of your baking dish.
Now it’s time to stack. Lay down one pounded chicken breast. Sprinkle with 1/4 tsp. ginger, 1/4 tsp. garlic powder, and a shake of pepper.
Next, layer your veggies. I started with the spinach. (This could be fresh or thawed frozen spinach.) Then I put 3/4 of my stir fried veggies (reserving 1/4 to top the chicken stack). Next I stacked my eggplant.
Pour 1/2 of the soy sauce over veggies and top with the second chicken breast. Pour the rest of the soy sauce on top of chicken breast and sprinkle with remain ginger, garlic powder and pepper. Top with remaining veggies.
Place in pre-heated 375° oven and bake for 45 minutes.
I cut it in half and it was a complete dinner for my husband and myself.
Since this was so easy to make, I may try it again with different veggies. I’m thinking maybe broccoli/cauliflower, mushrooms, and instead of soy sauce, making a light cheese sauce.
I’d love to hear about your variations. Please leave a comment below and give me more choices.
Also, this post can be seen on Javelin Warrior’s Cookin w/ Luv on his “Made with Love Mondays” series. It’s fun and you’ll find some really great recipes there.