Lean hen breast stays tender and juicy below a flavorful hummus coating that provides richness, fiber, and a lift of protein on this fast and scrumptious dish. Roasted zucchini and onions make the right easy facet, however you’ll be able to simply swap in any greens you’ve got readily available. It’s a straightforward weeknight dinner that doubles as a satisfying, ready-to-go lunch the following day.
Energetic time: 20 minutes | Whole time: 35 minutes
Baked Hummus-Crusted Rooster
Substances
- 4 (6 oz. or 170g every) boneless, skinless hen breasts
- 1/2 tsp salt, divided
- 1/2 tsp black pepper, divided
- 1 cup (246g) hummus, home made or store-bought
- 3 medium (200g every) zucchini or yellow summer time squash, roughly chopped
- 1 medium onion (148g), chopped
- 1 tbsp olive oil
- 1 tsp paprika, divided
- 1 lemon, quartered
Instructions
Preheat the oven to 450ºF (232ºC). Spray two baking sheets with cooking spray.
Whereas oven is preheating, pat the hen dry and season with 1/4 tsp salt and 1/4 tsp black pepper. Add the hen and hummus to a small bowl and toss till properly coated.
On one baking sheet, add the hen and sprinkle with 1/2 tsp paprika. Bake the hen for about 20 minutes, or till inside temperature reaches 165°F (74°C).
On the second baking sheet, toss the zucchini and onion with olive oil, 1/4 tsp salt, and 1/4 tsp black pepper till coated. Prepare the greens in a fair layer and sprinkle with remaining 1/2 tsp paprika. Bake for quarter-hour.
Serve every hen breast with about 3/4 cup of greens and 1 lemon wedge.
Serves: 4 | Serving Measurement: 1 hen breast) + 3/4 cups veggies + 1 lemon wedge
Vitamin (per serving): Energy: 311; Whole Fats: 12g; Saturated Fats: 1g; Monounsaturated Fats: 4g; Polyunsaturated Fats: 3g; Ldl cholesterol: 142mg; Sodium: 533mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 4g; Protein: 41g
Vitamin Bonus: Potassium: 1184mg; Iron: 9%; Vitamin A: 39%; Vitamin C: 53%; Calcium: 16%
Initially printed: December 7, 2018; Up to date: March 2026
