Description
This hearty chicken and vegetables skillet blends Mediterranean flavors with lean protein and colorful produce. Nutritious ingredients combine easily for a quick, satisfying meal that nourishes both body and palate.
Ingredients
Scale
Protein:
- 2 boneless, skinless chicken breasts, cut into bite-sized pieces
Vegetables:
- 1 red bell pepper, sliced
- 1 yellow bell pepper, sliced
- 1 zucchini, sliced
- 1 cup cherry tomatoes, halved
- 1 small onion, sliced
- 3 garlic cloves, minced
Seasonings and Extras:
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 1/2 teaspoon dried oregano
- 1/2 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon red pepper flakes (optional)
- 2 tablespoons lemon juice
- 1/4 cup fresh parsley, chopped
Instructions
- Warm a large skillet to medium heat and introduce olive oil, ensuring even coating across the surface.
- Gently place chicken pieces into the heated skillet, seasoning thoroughly with salt, pepper, and paprika. Sear for 5-7 minutes, rotating to achieve golden-brown exterior and ensuring complete internal cooking. Transfer chicken to a separate plate.
- Without cleaning the skillet, introduce remaining olive oil along with finely chopped onion and minced garlic. Sauté for approximately 2 minutes, releasing aromatic flavors and creating a fragrant base.
- Incorporate colorful bell peppers, sliced zucchini, and halved cherry tomatoes into the skillet. Allow vegetables to cook for 5-6 minutes, maintaining a crisp texture while developing slight caramelization.
- Reintroduce cooked chicken pieces back into the vegetable mixture, creating a harmonious blend of proteins and produce.
- Sprinkle dried oregano, basil, and red pepper flakes across the skillet, distributing herbs evenly throughout the dish.
- Squeeze fresh lemon juice over the entire skillet, gently mixing to integrate citrus brightness and enhance overall flavor profile.
- Allow mixture to simmer for an additional 1-2 minutes, permitting herbs and lemon to meld seamlessly.
- Finish by garnishing with freshly chopped parsley and serve immediately while still warm.
Notes
- Adjust cooking time for chicken thickness to ensure even cooking and prevent dryness, checking internal temperature reaches 165°F.
- Swap chicken with tofu or tempeh for a vegetarian version, using firm varieties that hold shape during cooking.
- Cut vegetables uniform in size to guarantee consistent cooking and attractive presentation, allowing each piece to cook evenly.
- Experiment with different herb combinations like thyme, rosemary, or sage to customize flavor profile and keep the dish exciting.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 310 kcal
- Sugar: 5 g
- Sodium: 600 mg
- Fat: 18 g
- Saturated Fat: 3 g
- Unsaturated Fat: 14 g
- Trans Fat: 0 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Protein: 35 g
- Cholesterol: 85 mg