Healthy Chicken and Vegetables Skillet

Healthy Chicken and Vegetables Skillet

Healthy Chicken and Vegetables Skillet is a perfect weeknight meal that brings together lean protein and delicious vegetables in one pan. This dish is not only nutritious but also incredibly easy to prepare, making it a fantastic option for busy families or anyone looking for a wholesome dinner choice.

Why Make This Recipe

There are countless reasons to make a Healthy Chicken and Vegetables Skillet. First and foremost, it’s a well-balanced meal packed with protein from the chicken and a medley of vitamins and minerals from the vegetables. This dish is versatile and can be customized to use whatever vegetables you have on hand, making it both economical and practical. Additionally, cooking everything in one skillet means less cleanup, which is always a bonus after a long day. Plus, it can be on your table in just 30 minutes, providing a quick yet satisfying solution for dinner.

How to Make Healthy Chicken and Vegetables Skillet

Creating your Healthy Chicken and Vegetables Skillet is a straightforward process. Follow the step-by-step instructions below to achieve a delightful and colorful dish that everyone will love.

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Ingredients:

• 2 tablespoons olive oil, divided
• 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
• Salt and freshly ground black pepper, to taste
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon dried thyme
• ½ teaspoon dried rosemary
• ½ teaspoon paprika
• ¼ to ½ teaspoon chili powder
• 1 small yellow onion, thinly sliced
• 3 cups bite-size broccoli florets
• 1 zucchini, thinly sliced and cut into half-moons
• 1 small yellow bell pepper, cut into 1-inch chunks
• 1 small red bell pepper, cut into 1-inch chunks
• ¼ cup low sodium chicken broth (can substitute with dry white wine, apple juice, or water)
• Chopped fresh parsley for garnish

Directions:

1. Cut the chicken into 1-inch pieces, season with salt and pepper, and set aside.
2. In a small bowl, mix together garlic powder, onion powder, thyme, rosemary, paprika, and chili powder. Sprinkle half of the seasoning mix over the chicken.
3. Drizzle ½ tablespoon of olive oil over the chicken, tossing it to coat evenly.
4. Heat 1 tablespoon of olive oil in a large 12-inch skillet over medium-high heat. Add the chicken and cook for 6 to 8 minutes, turning occasionally, until browned and fully cooked.
5. Transfer the chicken to a plate, cover, and set aside.
6. Return the skillet to the stove and heat the remaining olive oil. Add the onions and cook for 2 minutes, then add the broccoli, zucchini, and peppers. If needed, add a little more oil. Season with the rest of the spice mix, along with some salt and pepper, and cook for 4 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender.
7. Pour in the chicken broth and stir to combine.
8. Return the cooked chicken and its juices to the skillet, stir everything together, and cook for another minute.
9. Remove from heat, taste, and adjust seasoning if needed.
10. Garnish with parsley and serve.

Pro Tips for Success Healthy Chicken and Vegetables Skillet

• Prep Ahead: To save time during the week, chop your vegetables and chicken in advance. Store them in airtight containers in the fridge until you’re ready to cook.
• Don’t Overcook: Be mindful not to overcook the chicken to ensure it remains juicy. The internal temperature should reach 165°F for safe consumption.
• Same-Sized Pieces: Cut chicken and vegetables into uniform sizes to ensure even cooking throughout the skillet.
• Season to Taste: Feel free to adjust the spice levels according to your family’s preferences. If someone enjoys spicy food, increase the chili powder slightly.
• Experiment with Vegetables: Utilize seasonal vegetables or whatever you have on hand, like asparagus or snap peas, for variety throughout the year.

Flavor Variations Healthy Chicken and Vegetables Skillet

• Asian-Inspired: Swap out the spices for soy sauce, ginger, and sesame oil. Add snap peas and carrots for a refreshing twist.
• Mediterranean Style: Incorporate olives, feta cheese, and spinach for a Mediterranean flair. Season with lemon juice instead of broth.
• Spicy Mexican Version: Mix in some black beans and corn, and season with taco spices like cumin and coriander for a bold Southwest flavor.
• Herbaceous Touch: Use fresh herbs like basil or cilantro instead of dried herbs for a fresher taste. Toss in some cherry tomatoes for extra color and sweetness.
• Cajun Twist: Add a Cajun seasoning blend and use bell peppers, okra, and andouille sausage for a Southern-inspired dish.

Serving Suggestions Healthy Chicken and Vegetables Skillet

This Healthy Chicken and Vegetables Skillet is perfect on its own, but you can also serve it over a bed of brown rice, quinoa, or couscous to make it even heartier. For a lighter option, consider serving it with a side of mixed greens or a light cucumber salad. If you’re looking to add a bit of crunch, some whole-grain pita chips would pair beautifully.

Storage and Freezing Instructions Healthy Chicken and Vegetables Skillet

To store leftovers, allow the skillet to cool and transfer it to an airtight container. You can keep it in the refrigerator for up to 3-4 days. For freezing, portion out the skillet into freezer-safe containers and store for up to 2-3 months. When you’re ready to enjoy, simply thaw overnight in the fridge and reheat on the stovetop until heated through.

Nutrition Facts (Per Serving)

| Nutrient | Amount |
|—————-|———-|
| Calories | 320 |
| Protein | 30g |
| Carbohydrates | 15g |
| Fat | 15g |
| Fiber | 4g |
| Sodium | 400mg |

FAQ About Healthy Chicken and Vegetables Skillet

Can I use frozen vegetables in this recipe?

Absolutely! Frozen vegetables are a convenient option and work well in this dish. Just be sure to adjust the cooking time since frozen veggies may release more moisture. You can also add them to the skillet straight from the freezer.

What if I don’t have chicken breasts?

You can easily substitute chicken thighs, or even use turkey breast for a leaner option. If you prefer a vegetarian meal, chickpeas or tofu can be fantastic protein alternatives.

How important are the herbs and spices?

While the herbs and spices greatly enhance the flavor of the dish, you can adjust or omit them depending on your preference. Experiment with different combinations to find what works best for you and your family.

Can I make this dish ahead of time?

Yes, you can prepare the chicken and vegetables ahead of time and store them separately. When you’re ready to eat, simply cook them together in the skillet. This is particularly helpful for meal prepping throughout the week.

Can I serve this dish cold?

While this dish is best served warm, you can enjoy it cold as a salad topping or in a wrap. The flavors still hold up, making it a versatile meal option.

Final Thoughts

A Healthy Chicken and Vegetables Skillet is a delightful way to make wholesome food that the whole family can enjoy. With its easy preparation, customizable flavors, and nutritious ingredients, it’s the perfect solution for busy weeknights. By following the above tips and variations, you can make this dish your own. So grab your skillet and get cooking – a delightful meal awaits!

Healthy Chicken and Vegetables Skillet

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• Author: recipesforcook
• Total Time: 30 minutes
• Yield: 4 servings 1x
• Diet: Paleo

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Description

A perfect weeknight meal that combines lean protein and colorful vegetables in one easy-to-make skillet.

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Ingredients

Scale 1x2x3x

• 2 tablespoons olive oil, divided
• 1 pound boneless skinless chicken breasts, cut into 1-inch pieces
• Salt and freshly ground black pepper, to taste
• ½ teaspoon garlic powder
• ½ teaspoon onion powder
• ½ teaspoon dried thyme
• ½ teaspoon dried rosemary
• ½ teaspoon paprika
• ¼ to ½ teaspoon chili powder
• 1 small yellow onion, thinly sliced
• 3 cups bite-size broccoli florets
• 1 zucchini, thinly sliced and cut into half-moons
• 1 small yellow bell pepper, cut into 1-inch chunks
• 1 small red bell pepper, cut into 1-inch chunks
• ¼ cup low sodium chicken broth (or dry white wine, apple juice, or water)
• Chopped fresh parsley for garnish

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Instructions

1. Cut the chicken into 1-inch pieces, season with salt and pepper, and set aside.
2. In a small bowl, mix together garlic powder, onion powder, thyme, rosemary, paprika, and chili powder. Sprinkle half of the seasoning mix over the chicken.
3. Drizzle ½ tablespoon of olive oil over the chicken, tossing it to coat evenly.
4. Heat 1 tablespoon of olive oil in a large 12-inch skillet over medium-high heat. Add the chicken and cook for 6 to 8 minutes, turning occasionally, until browned and fully cooked.
5. Transfer the chicken to a plate, cover, and set aside.
6. Return the skillet to the stove and heat the remaining olive oil. Add the onions and cook for 2 minutes, then add the broccoli, zucchini, and peppers. If needed, add a little more oil. Season with the rest of the spice mix, along with some salt and pepper, and cook for 4 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender.
7. Pour in the chicken broth and stir to combine.
8. Return the cooked chicken and its juices to the skillet, stir everything together, and cook for another minute.
9. Remove from heat, taste, and adjust seasoning if needed.
10. Garnish with parsley and serve.

Notes

Prep ahead by chopping vegetables and chicken in advance; store in airtight containers. Don’t overcook the chicken to ensure tenderness.

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Category: Main Course
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 320
• Sugar: 4g
• Sodium: 400mg
• Fat: 15g
• Saturated Fat: 2g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 15g
• Fiber: 4g
• Protein: 30g
• Cholesterol: 90mg