Healthy Chicken and Vegetables Skillet

Healthy Chicken and Vegetables Skillet is the perfect dish for busy weeknights or casual weekend dinners. This one-pan recipe combines tender chicken with vibrant vegetables, making it not only delicious but also a feast for the eyes. It’s quick to prepare, healthy, and versatile enough to suit various occasions. Whether you’re serving your family or entertaining friends, this skillet meal stands out for its ease of preparation and delightful flavors.

Why You’ll Love This Recipe

• Quick Preparation: With just 35 minutes from start to finish, you can enjoy a wholesome meal without spending hours in the kitchen.
• Versatile Ingredients: Feel free to swap in your favorite vegetables or even use leftover ingredients from your fridge.
• Healthy and Nutritious: Packed with lean protein and colorful veggies, this dish supports a balanced diet.
• One-Pan Wonder: Minimal cleanup is required since everything cooks in a single skillet.
• Flavorful Seasoning: A blend of herbs and spices elevates the taste, making every bite satisfying.

Tools and Preparation

Using the right tools makes cooking easier and more enjoyable. Here are the essential tools you’ll need to create this Healthy Chicken and Vegetables Skillet.

Essential Tools and Equipment

• Large skillet
• Cutting board
• Sharp knife
• Small mixing bowl
• Measuring spoons

Importance of Each Tool

• Large skillet: A good-quality skillet ensures even cooking and allows you to prepare all ingredients in one pan.
• Sharp knife: This tool helps you cut chicken and vegetables quickly and safely.
• Small mixing bowl: Useful for combining spices before seasoning your chicken for better flavor distribution.

Ingredients

For the Chicken

• 2 tablespoons olive oil divided
• 1 pound boneless skinless chicken breasts cut into 1-inch pieces
• salt and fresh ground black pepper to taste

For the Seasoning

• 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

For the Vegetables

• 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

For Cooking

• ¼ cup low sodium chicken broth; you can also use dry white apple vinegar (apple juice or water)

Garnish

• chopped fresh parsley for garnish

How to Make Healthy Chicken and Vegetables Skillet

Step 1: Prepare the Chicken

1. Cut the chicken into 1-inch pieces, season with salt and pepper, and set it aside.
2. In a small bowl, mix together garlic powder, onion powder, thyme, rosemary, paprika, and chili powder. Sprinkle half of this seasoning mix over the chicken.
3. Drizzle ½ tablespoon of olive oil over the chicken, tossing it until evenly coated.

Step 2: Cook the Chicken

1. Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
2. Add the seasoned chicken to the skillet.
3. Cook for about 6 to 8 minutes, turning occasionally until browned and fully cooked through.
4. Transfer the cooked chicken to a plate, cover it to keep warm, and set aside.

Step 3: Sauté the Vegetables

1. Return the skillet to medium-high heat and add the remaining olive oil.
2. Add the sliced onions first; cook for about 2 minutes until they begin to soften.
3. Next, add broccoli florets, zucchini slices, yellow bell pepper chunks, and red bell pepper chunks.
4. If necessary, drizzle in a little more oil; season with remaining spice mix along with salt and pepper.
5. Cook for approximately 4 to 6 minutes until vegetables are crisp-tender.

Step 4: Combine Everything Together

1. Pour in the low sodium chicken broth (or alternative) into the skillet with vegetables; stir well.
2. Return cooked chicken along with its juices back into the skillet; stir everything together thoroughly.
3. Let it cook together for another minute before removing from heat.

Step 5: Serve

1. Taste your creation; adjust seasoning if needed.
2. Garnish with chopped fresh parsley before serving warm.

Enjoy your Healthy Chicken and Vegetables Skillet!

How to Serve Healthy Chicken and Vegetables Skillet

Serving Healthy Chicken and Vegetables Skillet is a breeze, as it pairs well with various sides and garnishes. The colorful medley of chicken and vegetables makes for an appealing dish that is both nutritious and satisfying.

Fresh Herbs

• Chopped parsley or cilantro: Sprinkle fresh herbs over the skillet just before serving to enhance flavor and presentation.

Whole Grains

• Brown rice or quinoa: Serve your skillet over a bed of brown rice or quinoa for added fiber and nutrients, making your meal more filling.

Salad

• Garden salad: A light garden salad with mixed greens, cherry tomatoes, and cucumbers complements the dish well while adding freshness.

Avocado Slices

• Creamy avocado: Adding slices of avocado on top adds richness and creaminess that balances the flavors in the skillet.

Crusty Bread

• Whole grain bread: Offer a slice of whole-grain bread on the side for dipping into the delicious juices from the skillet.

Lemon Wedges

• Fresh lemon juice: A squeeze of lemon juice over the finished dish brightens the flavors, enhancing the overall taste experience.

How to Perfect Healthy Chicken and Vegetables Skillet

To achieve optimal results with your Healthy Chicken and Vegetables Skillet, follow these simple tips. They will help you elevate your dish’s taste and presentation.

• Use fresh vegetables: Fresh produce not only tastes better but also provides more nutrients than frozen options.
• Adjust seasoning: Taste and adjust seasoning throughout cooking to ensure flavors are balanced.
• Cook chicken thoroughly: Ensure chicken reaches an internal temperature of 165°F (75°C) for safety.
• Cut vegetables evenly: Uniformly cut vegetables help them cook evenly, ensuring a consistent texture in every bite.
• Experiment with spices: Feel free to add or substitute spices according to personal preference for unique flavor profiles.
• Let it rest before serving: Allowing the skillet to sit for a few minutes before serving helps flavors meld together beautifully.

Best Side Dishes for Healthy Chicken and Vegetables Skillet

Pairing side dishes with your Healthy Chicken and Vegetables Skillet can enhance your meal experience. Here are some great options to consider:

1. Garlic Mashed Cauliflower: A creamy alternative to mashed potatoes, this dish offers great flavor without extra carbs.
2. Steamed Asparagus: Lightly steamed asparagus drizzled with olive oil makes for a vibrant, nutritious side.
3. Roasted Sweet Potatoes: Sweet potatoes provide natural sweetness that complements savory chicken perfectly; roast until tender.
4. Quinoa Salad: Toss cooked quinoa with diced veggies and a splash of lemon juice for a refreshing side packed with protein.
5. Couscous with Herbs: Fluffy couscous mixed with herbs like mint or parsley adds brightness that pairs well with chicken.
6. Sautéed Spinach: Quick sautéed spinach with garlic is nutrient-rich; its mild flavor balances the robust skillet dish.
7. Grilled Corn on the Cob: Charred corn brings a sweet crunch; simply grill or roast it in the oven until golden.
8. Zucchini Noodles: For a low-carb option, spiralized zucchini noodles can be seasoned lightly and served alongside.

Common Mistakes to Avoid

When preparing the Healthy Chicken and Vegetables Skillet, it’s easy to make a few common mistakes that could impact your dish. Here are some to watch out for:

• Overcooking the Chicken: Overcooked chicken becomes dry and tough. Use a meat thermometer to ensure it reaches 165°F (75°C).
• Not Seasoning Enough: Skipping seasoning can lead to bland flavors. Make sure to season both the chicken and vegetables generously for a tastier dish.
• Using Old Ingredients: Fresh vegetables yield better taste and texture. Always check your ingredients for freshness before cooking.
• Crowding the Skillet: Overcrowding can cause uneven cooking. Cook in batches if necessary to ensure everything cooks evenly.
• Ignoring Cooking Times: Cooking times vary based on your stove. Keep an eye on both chicken and vegetables to prevent overcooking or burning.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Will keep for up to 3 days in the refrigerator.

Freezing Healthy Chicken and Vegetables Skillet

• Place in freezer-safe containers or bags.
• Can be frozen for up to 3 months for the best quality.

Reheating Healthy Chicken and Vegetables Skillet

• Oven: Preheat oven to 350°F (175°C). Cover with foil and heat for about 15-20 minutes.
• Microwave: Heat in a microwave-safe bowl, covered, for 2-3 minutes or until hot.
• Stovetop: Add a splash of broth or water in a skillet over medium heat, stirring until heated through.

Frequently Asked Questions

Here are some common questions regarding the Healthy Chicken and Vegetables Skillet recipe:

Can I use other proteins instead of chicken?

Yes, you can substitute chicken with turkey, beef, or lamb according to your preference.

How can I customize my Healthy Chicken and Vegetables Skillet?

Feel free to add any seasonal vegetables you enjoy, such as carrots or snap peas, for added flavor.

Is this recipe suitable for meal prep?

Absolutely! The Healthy Chicken and Vegetables Skillet is perfect for meal prep. It stores well in the fridge or freezer.

Can I make this dish spicy?

Yes! Simply increase the amount of chili powder or add fresh chili peppers for extra heat.

Final Thoughts

The Healthy Chicken and Vegetables Skillet is an appealing dish that combines delicious flavors with nutritious ingredients. Its versatility allows you to customize it according to your tastes or seasonal produce availability. Give this recipe a try; it’s quick, healthy, and perfect for any dinner table!

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Healthy Chicken and Vegetables Skillet

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• Author: Vanessa
• Total Time: 35 minutes
• Yield: Serves 4

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Description

Healthy Chicken and Vegetables Skillet is a vibrant and wholesome dish that brings together tender chicken and a colorful assortment of vegetables, making it ideal for busy weeknights or casual gatherings. In just 35 minutes, you can create a nutritious meal that delights both the eyes and the palate. This one-pan wonder minimizes cleanup while maximizing flavor, thanks to a blend of aromatic herbs and spices. It’s versatile enough to accommodate your favorite vegetables or whatever you have on hand, making it an excellent choice for both family dinners and entertaining friends.

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Ingredients

Scale 1x2x3x

• 1 pound boneless skinless chicken breasts
• 3 cups broccoli florets
• 1 zucchini
• 1 yellow bell pepper
• 1 red bell pepper
• 2 tablespoons olive oil (divided)
• 1/4 cup low sodium chicken broth (or apple juice)
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried rosemary
• 1/2 teaspoon paprika
• 1/4 to 1/2 teaspoon chili powder
• salt and fresh ground black pepper to taste
• chopped fresh parsley for garnish

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Instructions

1. Cut chicken into 1-inch pieces and season with salt and pepper.
2. Mix seasoning ingredients in a small bowl; sprinkle half over the chicken.
3. Heat olive oil in a skillet over medium-high heat; cook chicken until browned.
4. Remove chicken; sauté onions in the same skillet for 2 minutes.
5. Add broccoli, zucchini, and bell peppers; season with remaining spices.
6. Stir in broth; return chicken to the skillet, combine well, and heat through.

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Main
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 1/4 of recipe (approximately 250g)
• Calories: 335
• Sugar: 6g
• Sodium: 350mg
• Fat: 11g
• Saturated Fat: 2g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 5g
• Protein: 36g
• Cholesterol: 80mg