According to studies revealed by the U.S. Department of Agriculture (USDA), it was found that, on average, Americans consume about 96.8 pounds of chicken per person annually. It was also found that chicken consumption was almost twice that of beef and pork. After highlighting chicken’s benefits, let us learn more about baked chicken marinara.
Originating in the 20th century, baked chicken marinara has become a favorite among the Italians, for good reason. Crispy breaded chicken, garlicky tomato sauce, and lots of gooey cheese- what’s not to love? Aside from being delicious, chicken also contains as many as nine essential amino acids. Amino acids are known as the building blocks of proteins. Chicken is an excellent low-fat, low-sodium, and low-calorie source of protein that serves as a unique nutrient catering to the needs of pregnant women and even in their later years.
According to the Dietary Guidelines for Americans 2020-2025, chicken is a nutrient-dense lean protein. Depending on culinary preferences and budget, it can be consumed by people of all ages.
Health Benefits of Eating Chicken
To sum it up, the health benefits of chicken consumption include the following-
- Build muscles
- Provided essential vitamins and minerals
- Strong bones
- Aids in weight loss
- Promotes heart health
So, what do we get in baked chicken marinara? Having seen the benefits of eating chicken, let us know the health benefits of the Marinara sauce.
Benefits of the Marinara Sauce
The benefits are many, and some of them are as follows-
- The amount of carbohydrates is 8 grams (nutrition per 100gram)
- The low glycemic index of 45
- Low fat content of 2 grams
- Rich in vitamins and minerals
- Low calories
- High in antioxidants
- Flavor enhancement
- Aids in heart health
- Improves bone health
- Prevents Post-menopausal symptoms
Nutritional Benefits of Marinara Sauce
As per the USDA, about 100 grams of the marinara sauce holds the following nutritional benefits –
| Nutrients | Value |
| Energy | 51.4 Kcal |
| Protein | 1.41 g |
| Fibre | 1.8 g |
| Carbohydrate | 8.06 g |
| Sugar | 5.5 g |
| Calcium | 27 mg |
| Sodium | 30 mg |
| Phosphorus | 34 mg |
| Potassium | 319 mg |
| Vitamin K | 13.9 mg |
| Iron | 3.92 mg |
| Vitamin B3 | 0.78 mg |
| Fat | 148 g |
Knowing about the uses of marinara sauce and chicken, let’s look at the preparation and ingredients for baked chicken marinara.
Baked Chicken Marinara – Preparation and More
The preparation time for the recipe is 5 minutes. The cooking time is 35 minutes, and the total time for preparation is 40 minutes. It serves four people.
Ingredients required:
These are the following ingredients you will require for the dish.
- 4 (8 ounces) skinless and boneless chicken breasts
- Kosher salt – 2 teaspoons
- Dried Italian seasoning – 1 teaspoon
- Olive oil – 2 tablespoons
- 1(24 ounce) jar of marinara sauce
- 8 ounces of low moisture, partly skim mozzarella cheese and shredded 2 cups
- Cooked portions of pasta are optional. You can serve if you wish
- Torn basil leaves fresh – ¼ cup
How will you prepare baked chicken marinara?
- First, gather all the ingredients. Preheat the oven to 375 degrees Fahrenheit. Place the racks in the upper and lower positions. Sprinkle the Italian seasoning and salt uniformly on both sides of the chicken.
- Take a deep, large skillet that is oven-safe over medium heat. After you add chicken, cook it until it is golden brown. Do so on both sides for 3 to 4 minutes.
- The next step is to pour the marinara sauce over the chicken uniformly with mozzarella cheese and then cover the preparation with aluminum foil.
- Bake on the lower third rack in the preheated oven until the cheese melts and the sauce bubbles at the edges. Note that a thermometer registers a temperature of 165 degrees Fahrenheit or 74 degrees for at least 20 to 25 minutes.
- The final step is to remove the skillet from the oven and remove the foil. The temperature of the oven should be increased to broil. When you preheat, place the skillet back on the upper third rack and broil till the cheese turns brown for about 2 minutes. Then garnish the preparation and serve with pasta (optional) and fresh basil.
- The baked chicken marinara has 614 calories, 18 grams of fat, 17 grams of carbohydrates, and a protein content of 91 grams.