This healthy chicken and vegetables skillet is a quick and satisfying meal that brings flavor and nutrition to your table. With tender chicken and colorful veggies, this dish is both comforting and nourishing, making it perfect for busy weeknights or a delightful weekend dinner. Enjoy the vibrant flavors and enticing aromas as you prepare this one-pan wonder that everyone will love.
Table of Contents
Healthy Chicken and Vegetables Skillet: A Delicious One-Pan Meal
Why Choose a Skillet Meal?
Skillet meals are a fantastic choice for those seeking convenience without sacrificing taste. They offer a quick cleanup since everything cooks in one pan, allowing you to savor the meal without the fuss of multiple dishes. Plus, the searing of ingredients in a skillet enhances their flavors, giving you a delicious result in less time.
Benefits of Cooking with Chicken and Vegetables
Chicken is a lean protein source, promoting muscle growth while keeping your meals healthy. Paired with nutrient-rich vegetables, this dish is loaded with vitamins and minerals essential for overall health. The combination makes for a balanced meal that supports your wellness goals.
Gathering Your Ingredients
Essential Ingredients for a Flavorful Dish
- 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 dry white wine, apple juice, or water)
- Chopped fresh parsley, for garnish
Optional Ingredients for Customization
Feel free to swap in your favorite vegetables or add extras like cherry tomatoes and mozzarella for a Mediterranean twist. You can also use cauliflower rice for a low-carb option!
Preparation Steps
Preparing the Chicken
Begin by cutting the chicken into 1-inch pieces and seasoning with salt and pepper. Set it aside while you prep the spices.
Seasoning Tips for Maximum Flavor
In a small bowl, combine garlic powder, onion powder, thyme, rosemary, paprika, and chili powder. Sprinkle half of this mixture over the chicken, then drizzle ½ tablespoon of olive oil over the chicken and toss to coat evenly.
Cooking the Vegetables
Best Practices for Sautéing Vegetables
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the seasoned chicken and cook for 6 to 8 minutes, turning occasionally, until browned and cooked through. Transfer the cooked chicken to a plate, cover, and set aside.
Timing for Perfectly Cooked Veggies
In the same skillet, heat the remaining olive oil and add the onions, cooking for 2 minutes. Then, add the broccoli, zucchini, and peppers. Season with the remaining spice mix, salt, and pepper, cooking for 4 to 6 minutes until the vegetables are crisp-tender.
Bringing It All Together
Combining Chicken and Vegetables
Pour in the chicken broth and stir to combine. Return the cooked chicken and its juices to the skillet, mixing everything together and cooking for another minute to allow the flavors to meld.
Final Touches and Adjustments
Remove from heat, taste, and adjust seasoning if necessary. Garnish with fresh parsley for a pop of color and flavor.
Serving Suggestions
Pairing Ideas for a Complete Meal
This dish pairs beautifully with a side of whole grain rice or quinoa to soak up the delightful juices. A light salad can also complement the meal perfectly.
Creative Variations to Try
For a different flavor profile, try adding a squeeze of lemon juice just before serving. You can also incorporate fresh herbs like basil or cilantro for an aromatic touch.
Tips for Leftovers and Meal Prep
Storing Leftovers Safely
Store any leftovers in an airtight container to maintain freshness. This dish can be enjoyed for lunch or dinner the next day!
Reheating for Optimal Taste
Reheat gently in a skillet over low heat to preserve flavor and texture, adding a splash of chicken broth if necessary to keep it moist.
FAQs
Is cooking chicken on a skillet healthy?
Yes, cooking chicken on a skillet is healthy as it allows for quick cooking without excessive fats. Using lean cuts of chicken and minimal oil retains nutritional value.
How healthy are chicken and vegetables?
Chicken and vegetables are a healthy combination, providing lean protein, vitamins, and minerals. This dish is low in calories and high in nutrients.
How long does it take to cook chicken and vegetables?
It typically takes about 15-20 minutes to cook chicken and vegetables in a skillet, depending on the sizes of the pieces.
How to know when chicken is cooked on a skillet?
Chicken is cooked when its internal temperature reaches 165°F (75°C) and the juices run clear.
More Delicious Recipes to Try Next
- Chicken Chukka
- Easy Chicken Soup
- Slow Cooker Street Corn Chicken
- Crockpot Healthy White Chicken Chili
- Creamy Smothered Chicken and Rice
Conclusion
This healthy chicken and vegetables skillet is not only a delicious meal but also a convenient option for any night of the week. For more inspiration, check out recipes on Pinterest to discover new ways to enjoy chicken and veggies in your cooking adventures.
Healthy Chicken and Vegetables Skillet
Equipment
- large skillet
Ingredients
- 2 tablespoons olive oil divided
- 1 pound boneless skinless chicken breasts cut into 1-inch pieces
- Salt to taste
- 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 small 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 dry white wine, apple juice, or water
- Chopped fresh parsley for garnish
Instructions
- Cut the chicken into 1-inch pieces, season with salt and pepper, and set aside.
- Mix garlic powder, onion powder, thyme, rosemary, paprika, and chili powder, then sprinkle half over the chicken.
- Drizzle ½ tablespoon of olive oil over the chicken and toss to coat.
- Heat 1 tablespoon of olive oil in a skillet over medium-high heat, add chicken, and cook until browned and cooked through.
- Transfer chicken to a plate, cover, and set aside.
- In the same skillet, heat remaining olive oil, add onions, and cook for 2 minutes before adding broccoli, zucchini, and peppers.
- Season vegetables with remaining spice mix, salt, and pepper, and cook until crisp-tender.
- Pour in chicken broth and stir to combine.
- Return chicken and its juices to the skillet, mix, and cook for another minute.
- Remove from heat, taste, and adjust seasoning if necessary, then garnish with parsley and serve.