Lean rooster breast stays tender and juicy underneath 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 proper easy facet, however you possibly can simply swap in any greens you’ve available. It’s a straightforward weeknight dinner that doubles as a satisfying, ready-to-go lunch the following day.
Lively time: 20 minutes | Complete time: 35 minutes
Baked Hummus-Crusted Hen
Substances
- 4 (6 oz. or 170g every) boneless, skinless rooster breasts
- 1/2 tsp salt, divided
- 1/2 tsp black pepper, divided
- 1 cup (246g) hummus, selfmade 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 rooster dry and season with 1/4 tsp salt and 1/4 tsp black pepper. Add the rooster and hummus to a small bowl and toss till effectively coated.
On one baking sheet, add the rooster and sprinkle with 1/2 tsp paprika. Bake the rooster for about 20 minutes, or till inner 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 an excellent layer and sprinkle with remaining 1/2 tsp paprika. Bake for quarter-hour.
Serve every rooster breast with about 3/4 cup of greens and 1 lemon wedge.
Serves: 4 | Serving Dimension: 1 rooster breast) + 3/4 cups veggies + 1 lemon wedge
Diet (per serving): Energy: 311; Complete 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
Diet Bonus: Potassium: 1184mg; Iron: 9%; Vitamin A: 39%; Vitamin C: 53%; Calcium: 16%
Initially revealed: December 7, 2018; Up to date: March 2026