Chicken and Vegetable Skillet
Tender chunks of chicken and colorful, crisp-tender vegetables tossed in a savory garlic herb sauce. A healthy, one-pan meal that's perfect for a busy weeknight and ready in under 30 minutes.
For 4 servings
4 steps. 20 minutes total.
- 1
Step 1
- a.Cook the Chicken
- b.Pat the chicken cubes dry with a paper towel and season generously with salt and black pepper.
- c.Heat 1 tablespoon of olive oil in a large skillet or cast-iron pan over medium-high heat.
- d.Add the chicken in a single layer, ensuring not to overcrowd the pan. Cook for 5-7 minutes, turning occasionally, until golden brown on all sides and cooked through (internal temperature of 165°F / 74°C).
- e.Remove the cooked chicken from the skillet and set aside on a plate.
- 2
Step 2
- a.Sauté the Vegetables
- b.Add the remaining 1 tablespoon of olive oil to the same skillet.
- c.Add the chopped onion and cook for 2-3 minutes until it begins to soften and become translucent.
- d.Add the broccoli florets and sliced bell pepper. Stir-fry for 4-5 minutes until they are crisp-tender.
- e.Add the sliced zucchini and cook for another 2-3 minutes until just tender but still with a slight bite.
- 3
Step 3
- a.Combine and Finish
- b.Push the vegetables to one side of the skillet. Add the minced garlic, dried oregano, dried basil, and optional red pepper flakes to the empty space. Cook for about 1 minute until fragrant.
- c.Return the cooked chicken to the skillet with the vegetables.
- d.Pour the low-sodium soy sauce over everything and toss well to combine, ensuring the chicken and vegetables are evenly coated in the sauce and herbs.
- e.Cook for 1-2 minutes more, allowing the flavors to meld and everything to heat through.
- 4
Step 4
- a.Garnish and Serve
- b.Remove the skillet from the heat.
- c.Garnish with fresh chopped parsley and serve immediately.
- d.Enjoy on its own or with a side of quinoa, brown rice, or cauliflower rice.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For the best sear, make sure your skillet is hot before adding the chicken and don't move the pieces around too much for the first couple of minutes.
- 2Cut vegetables into uniform sizes to promote even cooking.
- 3To keep vegetables crisp, be careful not to overcook them. They should have a slight bite.
- 4Deglaze the pan with a splash of chicken broth or white wine after cooking the garlic for an extra layer of flavor.
- 5This dish is excellent for meal prep. Portion it into airtight containers for up to 4 days in the refrigerator.
Adapt it for your goals.
Protein Swap
Substitute the chicken with shrimp (cook for 2-3 minutes), sliced steak, or plant-based options like firm tofu or chickpeas.
Vegetable MedleyVegetable Medley
Feel free to use other vegetables you have on hand, such as mushrooms, asparagus, snap peas, or carrots. Adjust cooking times accordingly.
Sauce TwistSauce Twist
For a different flavor profile, replace the soy sauce with teriyaki sauce, or create a lemon-herb sauce with lemon juice, olive oil, and fresh herbs like thyme and rosemary.
Why this is on our healthy list.
Lean Protein Powerhouse
Chicken breast is an excellent source of lean protein, which helps in building and repairing tissues, supports muscle mass, and contributes to a feeling of fullness, aiding in weight management.
Rich in Vitamins and Fiber
The combination of broccoli, bell peppers, and zucchini provides a wide array of essential vitamins like Vitamin C and K, as well as dietary fiber that supports digestive health and helps maintain stable blood sugar levels.
Supports a Healthy Weight
As a low-calorie, high-protein, and high-fiber meal, this skillet is perfect for those looking to maintain or achieve a healthy weight without sacrificing flavor or satisfaction.
Frequently asked questions
Each serving contains approximately 405 calories, making it a balanced and satisfying meal. This can vary slightly based on the exact size of your vegetables and chicken pieces.