Healthy Chicken and Vegetables Skillet

Healthy Chicken and Vegetables Skillet is a delightful dish that brings together tender chicken and a colorful mix of vegetables. It’s perfect for weeknight dinners or meal prep, offering not just nutrition but also vibrant flavors. This one-skillet meal makes cooking and cleanup a breeze, making it an ideal choice for busy families or anyone looking to eat healthier without sacrificing taste.

Why You’ll Love This Recipe

• Quick and Easy: This recipe takes only 35 minutes from start to finish, making it perfect for busy weeknights.
• Nutritious Ingredients: Packed with lean protein and fresh vegetables, this dish supports a healthy lifestyle.
• Versatile Flavor: Customizable spices allow you to adjust the flavor profile according to your preferences.
• One-Skillet Wonder: With everything cooked in one pan, cleanup is minimal, saving you time and effort.
• Family-Friendly: The combination of chicken and veggies is appealing to both kids and adults alike.

Tools and Preparation

Before you get started, gather your tools. Having everything ready will streamline the cooking process.

Essential Tools and Equipment

• Large 12-inch skillet
• Cutting board
• Sharp knife
• Small mixing bowl
• Measuring spoons

Importance of Each Tool

• Large 12-inch skillet: This provides ample space for browning the chicken and sautéing the vegetables evenly.
• Sharp knife: A sharp knife ensures safe and easy cutting of the chicken and vegetables.
• Measuring spoons: Accurate measurements help achieve the perfect balance of flavors in your Healthy Chicken and Vegetables Skillet.

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
• 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 (or dry white apple vinegar, apple juice, or water)
• 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 to coat evenly.

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. Cook for 6 to 8 minutes, turning occasionally until browned and fully cooked.
3. Transfer the cooked chicken to a plate; cover it to keep warm.

Step 3: Sauté the Vegetables

1. Return the skillet to medium heat with any remaining olive oil.
2. Add sliced onions first; sauté for about 2 minutes until they begin to soften.
3. Then add broccoli florets, zucchini half-moons, yellow bell pepper chunks, and red bell pepper chunks.
4. If needed, add a little more oil. Season with remaining spice mix along with additional salt and pepper.
5. Cook for about 4 to 6 minutes until vegetables are crisp-tender.

Step 4: Combine Everything

1. Pour in the chicken broth (or your chosen substitute) into the vegetable mixture; stir well.
2. Return cooked chicken along with its juices back into the skillet; stir everything together again.
3. Cook for another minute before removing from heat.

Step 5: Final Touches

1. Taste your Healthy Chicken and Vegetables Skillet; adjust seasoning if necessary.
2. Garnish with chopped fresh parsley before serving.

Enjoy your deliciously healthy meal!

How to Serve Healthy Chicken and Vegetables Skillet

Serving your Healthy Chicken and Vegetables Skillet can be a delightful experience, enhancing both flavor and presentation. Here are some ideas to elevate your meal.

Fresh Herbs

• Chopped Parsley: A sprinkle of fresh parsley adds a pop of color and freshness.
• Basil or Cilantro: Consider using other herbs like basil or cilantro for a different flavor profile.

Whole Grains

• Quinoa: Serve over fluffy quinoa for added protein and texture.
• Brown Rice: A side of brown rice complements the dish well, providing a wholesome base.

Salads

• Mixed Greens Salad: Pair it with a light salad dressed in lemon vinaigrette for a refreshing contrast.
• Cucumber and Tomato Salad: This salad offers a crisp, cool addition that enhances the meal.

Dipping Sauces

• Hummus: A small bowl of hummus can be served on the side for dipping veggies or chicken pieces.
• Tzatziki Sauce: This yogurt-based sauce brings a creamy element that pairs nicely with the meal.

How to Perfect Healthy Chicken and Vegetables Skillet

To achieve the best results with your Healthy Chicken and Vegetables Skillet, keep these tips in mind:

• Use Fresh Ingredients: Fresh vegetables will enhance the flavor and texture of your dish.
• Adjust Seasoning: Taste as you go and adjust the seasoning to match your preference.
• Cook Chicken Thoroughly: Ensure the chicken reaches an internal temperature of 165°F for safety.
• Don’t Overcrowd the Pan: Cooking in batches will help achieve a nice sear on the chicken and prevent steaming.
• Add Vegetables at Different Times: Introduce denser vegetables first (like broccoli) before adding softer ones (like bell peppers) to ensure perfect cooking.

Best Side Dishes for Healthy Chicken and Vegetables Skillet

Pairing side dishes with your Healthy Chicken and Vegetables Skillet can round out your meal nicely. Here are some excellent choices:

1. Steamed Asparagus: Lightly steamed asparagus adds crunch and color; simply season with lemon juice.
2. Garlic Mashed Cauliflower: A creamy alternative to mashed potatoes that is low in carbs; blend cooked cauliflower with garlic for flavor.
3. Roasted Sweet Potatoes: Sweet potatoes bring sweetness; roast them with olive oil, salt, and pepper until crispy.
4. Quinoa Salad: Combine quinoa with cherry tomatoes, cucumber, and feta cheese for a refreshing side.
5. Sautéed Green Beans: Quickly sauté green beans in olive oil with garlic for a simple yet flavorful option.
6. Couscous with Lemon Zest: Fluffy couscous flavored with lemon zest makes a light side dish that pairs well with chicken.

Common Mistakes to Avoid

When preparing your Healthy Chicken and Vegetables Skillet, avoiding common mistakes can make a big difference in flavor and texture.

• Bold seasoning application: Under-seasoning or over-seasoning can ruin the dish. Always taste as you go and adjust seasonings gradually.
• Bold cooking temperature: Using too high of a heat can burn the chicken or vegetables. Cook on medium-high heat for even cooking without charring.
• Bold vegetable preparation: Cutting vegetables unevenly leads to inconsistent cooking. Aim for similar sizes to ensure everything cooks evenly and is perfectly tender.
• Bold timing issues: Cooking the chicken and vegetables at the same time can lead to undercooked chicken or overcooked veggies. Cook them separately for best results.
• Bold broth choice: Using high-sodium broth can overpower the dish. Opt for low-sodium options or homemade broth to maintain control over saltiness.

Storage & Reheating Instructions

Refrigerator Storage

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

Freezing Healthy Chicken and Vegetables Skillet

• Cool completely before freezing.
• Use freezer-safe containers or bags; it can be frozen for up to 3 months.

Reheating Healthy Chicken and Vegetables Skillet

• Oven: Preheat to 350°F (175°C) and heat in a covered dish for about 20 minutes.
• Microwave: Heat on medium power in 1-minute intervals, stirring between until heated thoroughly.
• Stovetop: Warm on medium heat in a skillet, adding a splash of broth if needed to prevent sticking.

Frequently Asked Questions

Here are some common questions about making a Healthy Chicken and Vegetables Skillet.

What vegetables work best in a Healthy Chicken and Vegetables Skillet?

You can use any combination of seasonal vegetables like bell peppers, zucchini, carrots, or green beans. Feel free to get creative!

Can I use frozen chicken for this recipe?

Yes! If using frozen chicken, ensure it’s fully thawed before cooking for even cooking results.

How can I customize my Healthy Chicken and Vegetables Skillet?

You can add different spices or herbs based on your taste preferences or incorporate other proteins like turkey or beef.

What is the serving size for this Healthy Chicken and Vegetables Skillet?

This recipe serves four people, making it perfect for family dinners or meal prep!

Can I make this Healthy Chicken and Vegetables Skillet ahead of time?

Yes! You can prepare it ahead of time and store it in the fridge or freezer, as mentioned above.

Final Thoughts

The Healthy Chicken and Vegetables Skillet is not only delicious but also offers great versatility. It’s easy to customize with your favorite veggies or spices, making it a go-to meal option that fits any dietary preference. Give it a try tonight!

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Healthy Chicken and Vegetables Skillet

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

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Description

Indulge in the vibrant flavors of the Healthy Chicken and Vegetables Skillet, a one-pan wonder that perfectly balances nutrition and taste. This colorful dish combines tender chicken pieces with a medley of fresh vegetables, making it an ideal choice for busy weeknights or meal prep. Ready in just 35 minutes, this recipe is not only quick but also versatile—customize it with your favorite spices to suit your palate. Minimal cleanup means more time enjoying your delicious meal with family or friends. Get ready to savor a wholesome dinner that will leave everyone asking for seconds!

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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 fresh 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 apple juice
• chopped fresh parsley for garnish

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Instructions

1. Cut the chicken into 1-inch pieces and season with salt, pepper, and half of the spice mix.
2. In a large skillet, heat olive oil over medium-high heat. Cook the chicken for 6-8 minutes until browned and cooked through. Set aside.
3. In the same skillet, sauté onions for 2 minutes before adding broccoli, zucchini, and bell peppers with remaining spices. Cook until crisp-tender (4-6 minutes).
4. Add broth or apple juice and return the chicken to the skillet. Stir well and cook for another minute.
5. Adjust seasoning as needed and garnish with parsley before serving.

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

Nutrition

• Serving Size: 1 serving
• Calories: 350
• Sugar: 5g
• Sodium: 320mg
• Fat: 12g
• Saturated Fat: 2g
• Unsaturated Fat: 8g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 5g
• Protein: 40g
• Cholesterol: 90mg