“Baked Smothered Chicken” may sound weird, but this is an incredibly easy and delicious one-pan, baked chicken dinner recipe that my family loves! It’s low-carb, low sugar, high protein!
I’m about to get real up in here. I think people that know me a little bit, think I’ve got it all together. That I’m mom of the year or just one of the happiest people, (my friend calls me Mother Teresa! Haha!) but the truth is, I’m not! I’m trying to simplify things but it’s not that easy. I came to the realization that I need to start being a “no” person.
Are you a “no” person or a “yes” person? Do you say no to things you know you shouldn’t be taking on and feel good about that choice? Or are you like me and say yes, knowing you’ll regret it and do it anyway? Yep. I’m a people-pleaser and it’s not a trait I like about myself. On one hand, I’m a happy person. I like making other people happy and I avoid confrontation at all costs. I will go out of my way so that everyone feels happy, included and that there are no hard feelings between people.
But you know what always ends up happening? I’M the one that ends up unhappy on the inside. I’m the one that’s regretful and pasting a smile to my face, even though I’m stuck doing a job that I didn’t want to do in the first place (I’m looking at you PTA position that I dread! Should have said no! 😉 )
But on the other hand, I’ve learned a lot by going out of my comfort zone and saying yes to things I normally wouldn’t do. Now, if I could get my boys to go out of their comfort zones and say yes to things they don’t want to do, like cleaning their rooms – then I’d be set! 😉
Speaking of saying yes and no to things… I tend to stick to recipes that are simple and delicious but I’ll be honest, sometimes they don’t photograph well. I’ve made this baked smothered chicken several times before. It’s one of those recipes you don’t need to think much about. You can switch up the ingredients easily and it always comes out yummy. BUT I haven’t shared it here. Why? Because it’s not pretty! All you see is a dish full of cooked veggies. No chicken in sight. And duh, it IS smothered chicken, right?!
But I decided to go ahead and say YES to this one and share with you today, regardless of how not pretty the pictures are! I am a huge smothered chicken lover. First of all, it’s healthy. About 312 calories per serving with lots of protein. It’s also gluten free and low carb if you serve minus the rice. It will keep you full for hours after you eat!
Like I said before, you can switch out ingredients to add veggies you like. The chicken is nestled under that layer of veggies and slowly bakes so it’s tender and juicy. I also love how you just put it all in one pan, no need to cook the chicken before or anything. While it does take about 2 hours to cook, it’s well worth the wait. My family loves when I make this dish. Even though smothered chicken doesn’t sound or look very good, you can’t always judge a book by its cover, am I right??
Healthy One-Pan Baked "Smothered" Chicken
- 4-6 boneless skinless chicken breasts (about 2 pounds)
- 1 8-oz package sliced button mushrooms
- 1 onion diced
- 1 green bell pepper chopped
- 2 large tomatoes chopped
- 3 Tbsp. olive oil
- 2-3 garlic cloves minced
- 2 tsp. dried oregano
- 1 1/2 tsp. salt
- 1/2 tsp. pepper
- Optional sides: side salad low carb/gluten free option or white/brown rice
- Preheat oven to 375ºF. Spray a 9x13" baking dish with cooking spray. Place chicken breasts in bottom of dish.
- In a large bowl, mix together vegetables, garlic, salt, pepper and oregano. Pile mixture onto chicken breasts. Drizzle with olive oil.
- Cover dish with tin foil and bake in preheated oven for 1 1/2 hours. Remove foil and bake for another 1/2 hour.
- serve with a side salad for low carb/gluten free or over steamed white or brown rice.