Description
Savory Chicken and Vegetable Skillet delivers a nutritious one-pan meal packed with flavor and essential nutrients. Mediterranean-inspired ingredients combine seamlessly, offering a simple weeknight dinner solution for wellness-focused cooks.
Ingredients
Scale
Protein:
- 2 boneless, skinless chicken breasts
Vegetables:
- 1 zucchini
- 1 bell pepper
- 1 cup cherry tomatoes
- 1/2 onion
- 2 cloves garlic
Seasonings and Liquids:
- 1 tablespoon olive oil
- 1 teaspoon paprika
- 1/2 teaspoon oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon red pepper flakes
- 1 tablespoon lemon juice
- 1/4 cup low-sodium chicken broth
Instructions
- Warm olive oil in a spacious skillet at medium temperature (375°F) for even heating.
- Introduce chicken pieces, generously coating with salt, pepper, paprika, and oregano. Sear until golden and fully cooked, approximately 5-7 minutes, ensuring internal temperature reaches 165°F. Transfer protein to a separate plate.
- Utilize the same skillet to caramelize onions and garlic, releasing aromatic flavors for roughly 2 minutes.
- Incorporate colorful bell peppers, zucchini, and juicy cherry tomatoes. Rapidly stir-fry vegetables for 4-5 minutes until they become crisp-tender and retain vibrant colors.
- Deglaze the pan by adding chicken broth and freshly squeezed lemon juice, creating a light, tangy sauce while scraping any browned bits from skillet bottom.
- Reintroduce cooked chicken into the vegetable mixture, gently combining and allowing flavors to meld for an additional 2 minutes.
- Plate immediately while hot, ensuring a harmonious blend of protein and vegetables in each serving.
Notes
- Swap chicken for tofu or tempeh to create a delicious vegetarian version that maintains the same flavor profile and nutritional balance.
- Use low-sodium chicken broth to control salt intake and make the dish heart-friendly for those monitoring sodium consumption.
- Quickly chop vegetables into uniform sizes to ensure even cooking and consistent texture throughout the skillet meal.
- Consider adding fresh herbs like parsley or basil at the end for an extra burst of freshness and vibrant color that elevates the entire dish.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Lunch, Dinner
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 245 kcal
- Sugar: 4 g
- Sodium: 320 mg
- Fat: 10 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 8.5 g
- Trans Fat: 0 g
- Carbohydrates: 9 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg