Healthy Chicken and Vegetables Skillet

A Nutritious and Flavorful One-Pan Meal

A healthy chicken and vegetables skillet is the perfect meal for anyone looking for a quick, nutritious, and satisfying dinner. Packed with lean protein, fiber-rich vegetables, and a medley of herbs and spices, this dish is both delicious and easy to prepare. Plus, it’s a one-pan meal, meaning less cleanup and more convenience!

Why You’ll Love This Recipe

• Quick & Easy: Ready in under 30 minutes, perfect for busy weeknights.
• Nutritious: A well-balanced meal with protein, fiber, and essential vitamins.
• Customizable: Swap vegetables and spices to suit your taste.
• Minimal Cleanup: Everything cooks in one skillet for easy cleanup.

Ingredients

• 2 boneless, skinless chicken breasts (cut into bite-sized pieces)
• 2 tablespoons olive oil
• 1 teaspoon garlic powder
• 1 teaspoon paprika
• 1 teaspoon Italian seasoning
• Salt and black pepper to taste
• 1 red bell pepper (sliced)
• 1 yellow bell pepper (sliced)
• 1 zucchini (sliced)
• 1 cup cherry tomatoes (halved)
• 1 small red onion (sliced)
• 2 cloves garlic (minced)
• 1/2 teaspoon red pepper flakes (optional, for heat)
• 1/4 cup low-sodium chicken broth
• 1 tablespoon lemon juice
• 1/4 cup fresh parsley (chopped, for garnish)

Instructions

Step 1: Prepare the Ingredients

• Slice the chicken into bite-sized pieces and season with garlic powder, paprika, Italian seasoning, salt, and black pepper.
• Chop the vegetables and set them aside.

Step 2: Cook the Chicken

• Heat 1 tablespoon of olive oil in a large skillet over medium heat.
• Add the seasoned chicken pieces and cook for about 5-7 minutes, stirring occasionally, until golden brown and cooked through.
• Transfer the chicken to a plate and set aside.

Step 3: Cook the Vegetables

• In the same skillet, add the remaining tablespoon of olive oil.
• Sauté the garlic and red onion for about 1 minute until fragrant.
• Add the bell peppers, zucchini, and red pepper flakes (if using). Cook for about 5 minutes until the vegetables start to soften.
• Stir in the cherry tomatoes and cook for another 2 minutes.

Step 4: Combine and Finish

• Return the cooked chicken to the skillet with the vegetables.
• Pour in the chicken broth and lemon juice, stirring to deglaze the pan and mix everything well.
• Cook for another 2 minutes until the flavors meld together.
• Garnish with fresh parsley and serve warm.

Variations

• Protein Swap: Use shrimp, turkey, or tofu instead of chicken.
• Different Veggies: Try mushrooms, asparagus, or broccoli for variety.
• Spice It Up: Add cumin, cayenne, or smoked paprika for a bolder flavor.
• Creamy Version: Stir in a splash of coconut milk or a dollop of Greek yogurt.

Servings and Timing

• Servings: 4
• Prep Time: 10 minutes
• Cook Time: 15-20 minutes
• Total Time: 25-30 minutes

Storage and Reheating

• Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
• Freezing: Freeze in a freezer-safe container for up to 2 months.
• Reheating: Warm in a skillet over medium heat or microwave in 30-second intervals until heated through.

Frequently Asked Questions

How can I make this dish low-carb?

You can skip the bell peppers and cherry tomatoes and add more zucchini, broccoli, or spinach to keep it lower in carbs.

What’s the best way to ensure juicy chicken?

Avoid overcooking the chicken—remove it from the pan once it reaches an internal temperature of 165°F (75°C).

Can I use frozen vegetables?

Yes, but they may release extra moisture. To prevent sogginess, cook them at a higher heat to evaporate excess water.

What sides pair well with this dish?

This dish pairs well with quinoa, brown rice, cauliflower rice, or a simple green salad.

Can I prepare this meal ahead of time?

Yes! Chop the vegetables and season the chicken in advance. Store them separately in the fridge and cook when ready.

Can I make this dish dairy-free?

Yes, this recipe is naturally dairy-free! Just be sure to check the labels on any store-bought seasonings or broth.

How do I make this meal spicier?

Add extra red pepper flakes, cayenne pepper, or a drizzle of hot sauce before serving.

Can I cook this in the oven instead of a skillet?

Yes, bake at 400°F (200°C) for about 20-25 minutes, stirring halfway through for even cooking.

What herbs work best for this recipe?

Basil, thyme, oregano, or cilantro work well depending on your flavor preference.

Is this meal keto-friendly?

Yes, as long as you limit high-carb vegetables like bell peppers and tomatoes and focus on low-carb options like zucchini and spinach.

Conclusion

This Healthy Chicken and Vegetables Skillet is a flavorful, quick, and nutritious meal perfect for any night of the week. With minimal prep and cleanup, it’s a great go-to recipe for busy schedules. Try it with different vegetables and seasonings to make it your own!

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