Introduction
Embark on a culinary adventure with this delightful Healthy Chicken and Vegetables Skillet. This recipe, adapted from EpicureanNest, is the perfect harmony of nutritious ingredients and vibrant flavors, making it an ideal meal for busy weeknights. Packed with protein and fresh vegetables, this dish is as wholesome as it is easy to prepare. Let’s dive into the ingredients and step-by-step instructions to whip up this delicious one-skillet wonder.
Detailed Ingredients with measures
1½ lbs boneless, skinless chicken breast, cut into bite-size pieces
2 tablespoons olive oil
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1 teaspoon paprika
1 red bell pepper, diced
1 yellow bell pepper, diced
1 zucchini, sliced
1 red onion, diced
Salt and pepper, to taste
Prep Time
15 minutes
Cook Time
15 minutes
Total Time
30 minutes
Yield
Serves 4
Instructions
1. **Prepare Ingredients:** Chop all vegetables and dice the chicken into bite-sized pieces.
2. **Season and Cook Chicken:**
In a large bowl, combine the chicken pieces with 1 tablespoon of olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
Heat a large skillet over medium-high heat and add the remaining 1 tablespoon of olive oil.
Once the oil is hot, add the seasoned chicken in a single layer.
Cook for about 5–6 minutes, stirring occasionally, until the chicken is golden brown and cooked through.
Transfer the cooked chicken to a plate and set aside.
3. **Sauté Vegetables:**
In the same skillet, add a bit more olive oil if needed.
Add the diced red onion and bell peppers.
Cook for 3–4 minutes until slightly softened.
Add the sliced zucchini and continue cooking, stirring frequently, until the vegetables are tender but still vibrant and crisp.
4. **Combine and Serve:**
Return the cooked chicken to the skillet with the sautéed vegetables.
Stir to combine and let everything cook together for another 2–3 minutes to meld the flavors.
Taste and adjust seasoning with additional salt and pepper if necessary.
Serve hot and enjoy your healthy, flavorful meal.
This colorful one-skillet dish not only satisfies your taste buds but also nourishes your body. Feel free to customize the vegetable selection to suit your preferences or utilize what’s readily available in your kitchen. Enjoy!
Detailed Directions and Instructions
Prepare Ingredients
Chop all vegetables and dice the chicken into bite-sized pieces.
Season and Cook Chicken
In a large bowl, combine the chicken pieces with 1 tablespoon of olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper.
Heat a large skillet over medium-high heat and add the remaining 1 tablespoon of olive oil. Once the oil is hot, add the seasoned chicken in a single layer. Cook for about 5–6 minutes, stirring occasionally, until the chicken is golden brown and cooked through. Transfer the cooked chicken to a plate and set aside.
Sauté Vegetables
In the same skillet, add a bit more olive oil if needed. Add the diced red onion and bell peppers. Cook for 3–4 minutes until slightly softened. Add the sliced zucchini and continue cooking, stirring frequently, until the vegetables are tender but still vibrant and crisp.
Combine and Serve
Return the cooked chicken to the skillet with the sautéed vegetables. Stir to combine and let everything cook together for another 2–3 minutes to meld the flavors. Taste and adjust seasoning with additional salt and pepper if necessary. Serve hot and enjoy your healthy, flavorful meal.
Notes
Customization
Feel free to customize the vegetables based on your preferences or what you have on hand.
Storage
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Serving Suggestions
This dish pairs well with brown rice, quinoa, or a side salad for a complete meal.
Cook techniques
Preparation
Chop and dice all ingredients before starting to cook. This ensures a smooth cooking process and helps maintain the right cooking times for each component.
Marinating Chicken
Season the chicken with olive oil, Italian seasoning, garlic powder, paprika, salt, and pepper to enhance flavor. Allowing it to sit for a few minutes can further develop its taste.
Searing
Cook the chicken in a single layer in a hot skillet to achieve a golden brown crust. Stir occasionally for even cooking and to prevent sticking.
Sautéing
Use medium-high heat to quickly cook vegetables while keeping them vibrant and crisp. Start with onions and peppers before adding zucchini, ensuring everything is cooked properly.
Combining Flavors
Return the cooked chicken to the skillet with the sautéed vegetables to allow the flavors to meld together. A final stir ensures even coating and taste distribution.
FAQ
Can I use other types of meat?
Yes, you can substitute chicken with turkey, shrimp, or even tofu for a vegetarian option.
What other vegetables can I use?
Feel free to customize with vegetables such as broccoli, carrots, or asparagus based on your preferences or seasonal availability.
Can I use dried herbs instead of fresh?
Yes, dried herbs are convenient and work well, just use about a third of the amount since they are more concentrated.
How do I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or on the stovetop before serving.
Is this dish gluten-free?
Yes, the ingredients listed are gluten-free, making this dish suitable for those with gluten sensitivities.
Can I make this dish in advance?
You can prep the ingredients and season the chicken ahead of time. Cook the meal fresh for the best flavor, but it can be stored once cooked.
Conclusion
This Healthy Chicken and Vegetables Skillet is a delicious and nourishing meal that brings vibrant flavors together in one convenient dish. Its quick preparation makes it an ideal choice for busy weeknights, allowing you to enjoy a wholesome dinner without the hassle of extensive cooking. Plus, the versatility of this recipe means you can easily swap in different vegetables based on your taste or availability, making it a staple in your healthy eating routine.
Vegetarian Tofu Stir-Fry
Replace the chicken with firm tofu, and use a mix of your favorite vegetables such as broccoli, carrots, and snap peas. Season with soy sauce and ginger for a delicious vegetarian option.
Quinoa and Vegetable Medley
Incorporate cooked quinoa for added protein and fiber. Mix in roasted vegetables like sweet potatoes and kale for a nutritious grain bowl.
Spicy Shrimp and Veggies
Substitute chicken with shrimp and add a touch of cayenne pepper for some heat. Pair with vibrant veggies like asparagus and cherry tomatoes for a quick seafood dish.
Beef & Broccoli Stir-Fry
Use thinly sliced beef strips in place of chicken, and add broccoli and bell peppers tossed in a savory oyster sauce for a classic take on stir-fry.
Chickpea & Vegetable Skillet
For a plant-based meal, use canned chickpeas and a variety of vegetables such as spinach, eggplant, and tomatoes. Season with cumin and coriander for a Middle Eastern twist.
Herb-Baked Salmon with Asparagus
Replace the skillet dish with a baked salmon fillet alongside asparagus and cherry tomatoes. Season with lemon juice and fresh herbs for a fresh and healthy dinner.
Pasta Primavera
Toss whole-grain pasta with sautéed garlic, assorted vegetables, and a sprinkle of parmesan for a wholesome, comforting dish that’s quick to prepare.
