Description
Whipping up this healthy chicken and vegetable skillet takes just minutes and delivers a delicious, nutritious meal packed with protein and fresh produce. Grab your skillet, toss in some tender chicken and colorful veggies, and savor a quick dinner that keeps your wellness goals on track.
Ingredients
Scale
Main Protein:
- 1 lb boneless, skinless chicken breasts
Vegetables:
- 3 cups broccoli florets
- 1 zucchini
- 1 small yellow bell pepper
- 1 small red bell pepper
- 1 small yellow onion
Seasonings and Liquids:
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon dried thyme
- ½ teaspoon dried rosemary
- ¼ to ½ teaspoon chili powder
- 1 tablespoon olive oil
- ¼ cup low-sodium chicken broth
- Salt
- Pepper
- Chopped fresh parsley
Instructions
- Blend 1 tablespoon olive oil with garlic powder, onion powder, paprika, thyme, rosemary, chili powder, salt, and pepper in a medium bowl. Thoroughly coat 1 pound chicken pieces in the spice mixture.
- Warm 1 tablespoon olive oil in a 12-inch skillet over medium-high heat at 375°F. Arrange chicken in a single layer and cook 6-8 minutes, rotating every 2 minutes until golden brown and internal temperature reaches 165°F.
- Transfer chicken to a clean plate and tent with foil to maintain warmth.
- Pour remaining olive oil into the same skillet. Sauté 1 sliced yellow onion for 2 minutes until translucent.
- Add 3 cups broccoli florets and chopped bell peppers to the skillet. Cook 4-6 minutes, stirring occasionally, until vegetables are crisp-tender.
- Incorporate 1 sliced zucchini and cook an additional 2 minutes.
- Deglaze the pan with ¼ cup chicken broth, scraping up browned bits from the bottom.
- Return chicken to the skillet and stir gently to combine. Heat for 1 minute to merge flavors.
- Season to taste and sprinkle with fresh chopped parsley before serving immediately.
Notes
- Fresh herbs make a big difference, so chop parsley just before sprinkling for maximum flavor and brightness.
- Cutting vegetables into similar-sized pieces ensures even cooking and helps them finish at the same time.
- Use a meat thermometer to check chicken reaches 165°F for perfect doneness without overcooking.
- For a low-carb version, serve over cauliflower rice instead of regular rice to keep the meal lighter and more nutritious.
- Prep Time: 5 minutes
- Cook Time: 15-19 minutes
- Category: One-Skillet
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 210 kcal
- Sugar: 4 g
- Sodium: 180 mg
- Fat: 9 g
- Saturated Fat: 1.5 g
- Unsaturated Fat: 7 g
- Trans Fat: 0 g
- Carbohydrates: 8 g
- Fiber: 3 g
- Protein: 27 g
- Cholesterol: 70 mg