Chicken Bake with Zoodles

The keto mozzarella parmesan Chicken Bake with Zoodles is a classic, healthy & all-time favorite dish of people of every age group. The traditional version of this dish uses pasta made from wheat flour, which makes the carb count too high. We have swapped the high-carb pasta with very low-carb & healthy zucchini noodles(zoodles). This chicken bake features protein-rich chicken, healthy fats from mozzarella & parmesan cheeses, & lowest carbs zucchini noodles. All these items make our dish the perfect & healthy keto-friendly dish. The pasta lovers can enjoy the full taste of this Chicken bake with Zoodles without increasing their carb count. This dish will also help you impress your guests.
Let’s follow the delicious recipe to enjoy!

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

STATS:

• Cuisine: Italian
• Time for preparation: Fifteen mins
• Cooking time: 25 minutes
• Time in total: Forty mins
• Servings(total): 4
• Size/serving: 1/4th of the recipe
• Level of difficulty: easy

REQUIRED TOOLS:

• Dish of baking(9 by 13 inches)
• Foil(Aluminium)
• A peeler/spiralizer(julienne)
• Spoons & cups for measuring
• Bowls(mixing)
• Board(cutting) & knife
• Rolling pin/meat mallet

INGREDIENTS:

• To taste salt & black pepper(powdered fresh)
• Spiralized zucchini(normal-size), 2
• Four breast of chicken(skinless & boneless)
• Basil leaves for garnishing(fresh)
• homemade/commercial marinara sauce, 1 cup
• Two tbsp oil(olives)
• A cup of Mozzarella cheese(grated)
• 0.5 cup of parmesan cheese(shredded)

INGREDIENT NOTES:

ZUCCHINI:

• Never choose too much soft zucchinis as they will not hold the zoodles shape during cooking. The firm zucchinis will work well.

CHICKEN:

• Use the breasts of chicken without bones & skin. The organic chicken will give you the best flavour.

CHEESES:

• Always buy the blocks of fresh mozzarella & parmesan cheese & shred them at the time of use. This way, you experience the best taste then using the already-shredded versions.

MARINARA SAUCE:

• Buy the sauce carefully after reading the label, it should say low-carb/sugar-free. The best option is to use homemade marinara sauce to be sure of hidden sugars.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

INSTRUCTIONS:

1. Turn the oven on while setting the temperature at 400°F.
2. Wash the chicken well & let the water strain out.
3. Now, sandwich the chicken in the middle of the cling wrap layers.
4. Pick the meat mallet/pounder & hit the chicken pieces.
5. Make the thickness(about 0.5 inch) of the chicken even from each side.
6. Once you have finished pounding, remove the plastic sheets.
7. Then sprinkle salt & powdered pepper(black) to season the chicken pieces.
8. Keep the skillet(iron) over a normal to high flame.
9. Include oil(olives) in it to heat up.
10. Now, place the seasoned chicken in the oil(heated).
11. Give three mins minimum to each side to cook.
12. After both sides have cooked for 3 minutes, dish the chicken out.
13. Now, grab a baking dish & cover its bottom with a light coating of keto sauce(marinara).
14. After that, place the breast of chicken on the sauce.
15. Then, transfer & spread the remaining marinara sauce on the top of each chicken piece.
16. Now, spread the grated parmesan & mozzarella cheese over the sauce in an even manner.
17. At last, use the foil of aluminium to seal the dish from the top.
18. Shift the assembled dish into the oven(preheated) to bake.
19. After the first twenty mins, remove the foil.
20. Leave the dish in the running oven for five more minutes.
21. Meanwhile, make zoodles(zucchini noodles) using a spiralizer.
22. Fry the zoodles in the skillet/pan till they are tender.
23. Sprinkle salt to your taste & give a good mix to your zoodles.
24. Grab a plate when going to serve.
25. Dish out one-fourth of zoodles.
26. Place a chicken breast over the zoodles.
27. Finally, spread some marinara sauce & cheeses(melted) from the dish of baking.
28. Arrange some leaves of basil on top to give your Chicken Bake With Zoodles a presentable look.

SERVING SUGGESTIONS:

• This yummy & cheesy chicken bake with zoodles pairs nicely with arugula/caesar salad.
• Garlic butter mushrooms complement this delicious, creamy, & cheesy dish well.
• You can also serve this chicken bake & zoodles with roasted(in the oven) veggies like Brussels sprouts, broccoli, cauliflower, etc.

TIPS:

• We suggest you buy the fresh blocks/cubes of mozzarella & parmesan cheese. Grate them by yourself at home. This will melt the cheese perfectly. On the other hand, the pre-shredded cheese contains anti-caking agents to retain the shreds of cheese. This caking agent will interfere with the melting of cheese.
• After making the zoodles using the spiralizer, apply salt & mix them well then leave them for around fifteen mins. This will drain out most of the moisture from the zoodles. Then, pat the zoodles to soak up all the moisture. As a result, your dish will not be soggy.
• You can add your choice of herbs(oregano/rosemary/basil/their mix) & spices to have the extra/unique flavor.
  Here, we have fried the breast/thigh pieces of chicken first to develop more flavor.

STORAGE INFORMATION:

FOR ZOODLES:

• You can freeze the spiralized zoodles separately if it is necessary for you. Otherwise, it is better to freshly spiralize the zucchini to have fresh zoodles.

REFRIGERATING THE CHICKEN BAKE:

• Pack the chicken bake(if any left) in a box with a lid(tightly sealed). Transfer the box with leftover chicken bake in the refrigerator. Reheat & enjoy whenever you want up to four days.

FREEZING THE CHEESY BAKED CHICKEN:

• Pack(using the freezer-safe box) the leftover cheesy chicken bake as directed above. This time, transfer the box to the freezer for longer storage. Freeze it for around sixty days. During these sixty days, you can defrost, reheat, & enjoy/serve whenever you want.

FAQs:

Is there any other option if I couldn’t arrange the zoodles?

• Sure! Simply swap the zoodles with spaghetti squash(roasted), steamed broccoli, or Brussels sprouts.

Will the thighs of chicken work here in this recipe?

• Yes, those who love the chicken to be more juicy & flavorful, can swap breasts with thighs. Just be sure to have thighs without bones & skin.

Is that possible to go dairy-free with this dish?

• Indeed, coconut cream can be substituted for dairy cream. Swap the mozzarella & parmesan cheese with their dairy-free alternatives like Violife, Treeline Cheesemakers, Daiya, etc.

What is the solution to have non-moist zoodles?

• When you finish spiralizing the zucchinis, then apply the salt to the zoodles & mix well. Then place them in the strainer for fifteen mins. Excess water will drain out this way. Next, use the towel(kitchen) to gently soak the remaining water. You will have perfectly dry zoodles.

Free Keto Meal Plan: STEP-BY-STEP KETO DIET PLAN FOR BEGINNERS

NUTRITIONAL FACTS/SERVING:

Size/serving: One-fourth of the recipe
Calories: ~410 kcal
Carbs(total): 7.5 grams
Fiber: 1.5 g
Net carbohydrates: Six grams
Proteins: ~Thirty-six grams
Fats: 28 g
Sugar: Around two grams