Chicken and Vegetable Skillet
A quick, healthy, and flavorful one-pan meal. Tender chicken pieces are perfectly seared and simmered with a vibrant mix of bell peppers, zucchini, and onions in a savory herb sauce. Perfect for a weeknight dinner.
For 4 servings
5 steps. 20 minutes total.
- 1
Step 1
- a.Prepare the chicken and spice mix
- b.In a small bowl, combine the black pepper, dried oregano, dried basil, paprika, onion powder, and garlic powder. Mix well.
- c.Place the chicken cubes in a medium bowl and sprinkle with half of the spice mixture. Toss until the chicken is evenly coated.
- 2
Step 2
- a.Sear the chicken
- b.Heat the olive oil in a large skillet or pan over medium-high heat until it shimmers.
- c.Add the seasoned chicken to the skillet in a single layer, ensuring not to overcrowd the pan. Work in batches if necessary.
- d.Cook for 3-4 minutes per side, until the chicken is golden brown and cooked through. The internal temperature should reach 165°F (74°C).
- e.Remove the chicken from the skillet and set it aside on a plate.
- 3
Step 3
- a.Sauté the vegetables
- b.In the same skillet, add the chopped onion. Sauté for 3-4 minutes until it becomes soft and translucent.
- c.Add the minced garlic and cook for another minute until fragrant.
- d.Add the chopped bell peppers and sliced zucchini to the skillet. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp.
- 4
Step 4
- a.Combine and create the sauce
- b.Return the seared chicken to the skillet with the vegetables.
- c.Sprinkle the remaining spice mixture over everything.
- d.Pour in the no-salt-added chicken broth and fresh lemon juice. Stir to combine, gently scraping up any browned bits from the bottom of the pan.
- e.Bring the mixture to a simmer and cook for 2-3 minutes, allowing the sauce to thicken slightly.
- 5
Step 5
- a.Garnish and serve
- b.Remove the skillet from the heat and stir in the chopped fresh parsley.
- c.Serve the chicken and vegetable skillet hot.
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.
- 2Cut your vegetables into similar-sized pieces to ensure they cook evenly.
- 3Feel free to add other vegetables like broccoli florets, mushrooms, or carrots.
- 4For a touch of umami without salt, add a teaspoon of low-sodium soy sauce or coconut aminos with the broth.
- 5Store leftovers in an airtight container in the refrigerator for up to 3 days.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes along with the other dried spices for a bit of heat.
high proteinHigh protein
Add a can of rinsed, no-salt-added chickpeas or white beans during the last 5 minutes of cooking.
vegetarianVegetarian
Replace the chicken with 1 block of pressed, cubed firm tofu or an extra 2 cups of mixed vegetables like mushrooms and broccoli.
quickQuick
Use a bag of pre-chopped mixed vegetables to save on preparation time.
Why this is on our healthy list.
Excellent Source of Lean Protein
Chicken breast is a fantastic source of lean protein, which is essential for muscle repair, growth, and overall body function.
Heart-Healthy
This recipe is intentionally low in sodium, which helps in managing blood pressure and supports cardiovascular health.
Rich in Vitamins and Minerals
The variety of colorful vegetables like bell peppers and zucchini provides essential vitamins A and C, as well as antioxidants that fight inflammation.
Supports Weight Management
High in protein and fiber, this one-pan meal helps you feel full and satisfied, which can aid in weight management.
Frequently asked questions
Yes, this version is very healthy. It's packed with lean protein from chicken and loaded with vitamins and fiber from the vegetables. Being low in sodium, it's an excellent choice for a heart-healthy diet.