Healthy Spinach Mushroom Chicken Bake
45 min
|
easy
|
low-fat,
Mediterranean diet,
paleo-friendly
Recipe by Eunice
Introduction
No bland chicken on my watch; this spinach mushroom chicken bake brings juicy breasts with garlicky onions, bouillon-kissed mushrooms, and silky spinach simmered in herby chicken broth.
It is a one-pan, meal-prep-friendly dinner that hits protein and greens in one shot, perfect for busy weeknights or feeding a crowd without the heavy stuff.
Ingredients (4 servings)
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Ingredients
- 4 boneless, skinless chicken breasts boneless, skinless chicken breast 2.67 lb
- 2 Tbsp olive oil, divided olive oil
- 1 medium onion, diced onion 1 ct medium
- 3 cloves garlic, minced garlic 0.27 head
- 10 oz mushrooms, sliced mushrooms 10 oz
- 5 oz fresh spinach fresh spinach 5 oz
- ½ tsp salt salt
- ½ tsp freshly ground black pepper black peppercorns (for freshly ground black pepper)
- 1 Tbsp chicken bouillon powder chicken bouillon powder 0.5 oz
- 1 tsp dried Italian herbs Italian herbs 0.05 oz dried
- ½ cup chicken broth chicken broth 4 fl oz
How to Make Healthy Spinach Mushroom Chicken Bake
-
Preheat and season
Preheat the oven to 400 F.
Pat the chicken breasts dry and season both sides with half of the salt and half of the black pepper.
If the breasts are very thick, lightly pound to an even 3/4 inch for even cooking.
-
Sear the chicken
Heat 1 tablespoon olive oil in a large oven-safe skillet over medium-high until the oil shimmers.
Sear the chicken 2 to 3 minutes per side until golden, then transfer to a plate; it will finish in the oven.
-
Sauté onion and mushrooms
Add the remaining 1 tablespoon olive oil to the skillet and lower heat to medium.
Add the diced onion with a pinch of salt and cook 3 to 4 minutes until translucent.
Add the sliced mushrooms and cook 6 to 8 minutes, stirring occasionally, until they release their moisture and the pan looks mostly dry with browned edges.
-
Add garlic, wilt spinach, and build the sauce
Add the minced garlic and cook 30 seconds until fragrant.
Add the spinach and toss 1 to 2 minutes until just wilted.
Stir in the dried Italian herbs, the chicken bouillon, the remaining salt and pepper, and the chicken broth to deglaze, scraping up the browned bits.
Simmer 1 to 2 minutes to meld flavors.
-
Assemble the bake
Nestle the seared chicken and any juices back into the skillet, spooning mushrooms and spinach over the top.
If using a baking dish, transfer everything to a 9 by 13 inch dish and spread evenly.
-
Bake to juicy perfection
Bake at 400 F until the thickest part of the chicken hits 165 F on an instant-read thermometer, about 15 to 20 minutes depending on thickness.
If you want extra color, broil for 1 to 2 minutes at the end, watching closely.
-
Rest and finish
Let the chicken rest 5 minutes to keep the juices where they belong.
Taste the pan sauce and adjust seasoning as needed, then spoon the sauce over the chicken to serve.
Substitutions
- Swap chicken breasts with boneless, skinless chicken thighs
- Thighs stay juicier with a rich, meaty flavor, and you will add 5 to 8 minutes to the oven time until they reach 175 F for buttery tenderness.
- Replace mushrooms with small cauliflower florets
- Cauliflower roasts to a nutty bite that stands in for mushroom heft while keeping the dish light, and it drinks up the garlicky broth beautifully.
- Use white miso in place of chicken bouillon
- Half a tablespoon of white miso whisked into the broth brings deep umami with a softer, rounder salt profile and a subtle sweetness.
Tips
- Control thickness by driving off moisture
- Cook mushrooms until the pan is nearly dry before adding broth to avoid a watery bake and to concentrate flavor.
- Season in layers, not just at the end
- A pinch of salt with onions, then the rest in the sauce, keeps flavors bright without blowing past your sodium from the bouillon.
- Use an oven-safe skillet for true one-pan ease
- A heavy stainless or cast-iron skillet sears hard on the stove and bakes evenly in the oven, so you keep every drop of fond in the sauce.
- Check temp, not time
- Pull breasts at 160 F and let carryover bring them to 165 F during the 5 minute rest for maximum juiciness.
- Cut mushrooms uniformly
- Evenly sliced mushrooms brown at the same rate, which means better texture and fewer soggy stragglers.
- Deglaze like you mean it
- Scrape up every browned bit with the broth to build a darker, richer sauce without extra fat or cream.
Nutrition Facts *
| Energy | 269 | kcal |
|---|---|---|
| Protein | 35 | g |
| Total Fat | 10 | g |
| Carbohydrates | 8 | g |
| Dietary Fiber | 3 | g |
* Approximate, per serving.
Data source: USDA FoodData Central.
FAQ
- My bake came out watery. What went wrong and how do I fix it next time?
- You likely under-browned the mushrooms or added broth before their moisture cooked off; next time cook mushrooms until the pan is nearly dry and the edges are caramelized, then add broth.
- Can I use frozen spinach?
- Yes, thaw it fully and squeeze it in a clean towel until very dry, then add after the mushrooms so it warms through without watering down the sauce.
- Do I have to sear the chicken first?
- You can skip searing, but you will miss that deep flavor and color; if you skip it, increase oven time by a few minutes and finish under the broiler for color.
- How do I prevent dry chicken breasts?
- Pound to an even thickness, pull at 160 F, rest 5 minutes, and do not overbake; a quick 15 minute brine in lightly salted water also helps if you have time.
- Only have low-sodium broth and no bouillon?
- Use the broth and add 1 teaspoon soy sauce or a squeeze of lemon to sharpen the flavor, tasting as you go.
- Can I make this ahead?
- Sauté the vegetables and assemble with seared chicken up to 24 hours ahead, then bake right before serving so the chicken does not over-marinate and turn mealy.
Serving Suggestions
Brighten the finish with a squeeze of lemon, a dusting of Parmesan, and a pinch of red pepper flakes to make the garlicky sauce pop without weighing it down.
Serve with garlicky brown rice or a quick quinoa pilaf to catch the juices, and pour a chilled Sauvignon Blanc or a light Pinot Noir if you are leaning mushroom-heavy.
More pairings:
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