Introduction
Are you looking for a nutritious, delicious, and easy-to-make meal? Krystel’s Healthy Chicken and Vegetables Skillet is the perfect one-pot dish that combines tender chicken with a colorful array of fresh vegetables. This recipe is not only quick to prepare, but it also offers a variety of flavors and health benefits, making it ideal for both busy weeknights and meal prep.
Detailed Ingredients with measures
– 2 tablespoons olive oil, divided
– 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
– Salt and freshly 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 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
Prep Time
15 minutes
Cook Time, Total Time, Yield
Cook Time: 20 minutes
Total Time: 35 minutes
Yield: Serves 4
This Healthy Chicken and Vegetables Skillet is a delightful and health-conscious option that comes together quickly. Perfect for a satisfying dinner, it’s a recipe you will return to time and time again! Enjoy the vibrant flavors and the ease of cleanup that comes with this one-pot preparation.
Detailed Directions and Instructions
Prepare the Chicken
– Cut the chicken breasts into 1-inch pieces.
– Season the chicken pieces with salt and freshly ground black pepper to taste.
– In a small bowl, combine the garlic powder, onion powder, dried thyme, dried rosemary, paprika, and chili powder.
– Sprinkle half of the seasoning mix over the chicken pieces.
– Drizzle ½ tablespoon of olive oil over the seasoned chicken and toss to ensure an even coating.
Cook the Chicken
– Heat 1 tablespoon of olive oil in a large 12-inch skillet over medium-high heat.
– Add the chicken pieces in a single layer to the skillet.
– Cook the chicken for 6 to 8 minutes, turning occasionally until they are browned and fully cooked.
– Once cooked, transfer the chicken to a plate, cover, and set aside.
Cook the Vegetables
– In the same skillet, add the remaining olive oil and heat it up.
– Add the thinly sliced onions and cook for 2 minutes.
– Introduce the bite-size broccoli florets, half-moon slices of zucchini, and 1-inch chunks of yellow and red bell peppers to the skillet.
– If necessary, add a bit more olive oil for cooking.
– Season the vegetables with the remaining spice mix, along with additional salt and pepper to taste.
– Cook for 4 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender.
Combine and Finish
– Pour in the ¼ cup of low-sodium chicken broth and stir to combine, deglazing the skillet.
– Return the cooked chicken and any accumulated juices back into the skillet.
– Stir everything together and cook for another minute to heat through.
– Remove the skillet from heat, taste, and adjust seasoning if needed.
– Garnish the dish with chopped fresh parsley before serving.
Notes
Meal Prep Idea
– This dish can be prepared ahead of time and stored in the refrigerator for meal prep.
Vegetable Variations
– Feel free to swap in other vegetables, such as carrots or snap peas, based on your preferences.
Serving Suggestions
– Serve over brown rice, quinoa, or whole grain pasta for a complete meal.
Cook Techniques
Preparing the Chicken
Cut the chicken breasts into uniform 1-inch pieces to ensure even cooking. Season with salt and pepper, and use a combination of spices for added flavor. Toss the chicken in olive oil after seasoning to help the spices adhere.
Cooking the Chicken
Sear the chicken in a hot skillet to achieve a golden brown exterior. This helps in developing flavor through the Maillard reaction. Cook in a single layer to ensure even browning, turning occasionally.
Cooking the Vegetables
Sauté the vegetables in the remaining olive oil, allowing them to soften while remaining crisp. This is achieved by cooking over medium-high heat and stirring occasionally to prevent burning.
Deglazing the Pan
Add chicken broth or an alternative liquid to the hot skillet to loosen and incorporate any browned bits stuck to the bottom. This enhances the depth of flavor in the dish.
Combining Ingredients
Return the cooked chicken to the skillet, allowing it to mix with the vegetables and broth. Heat through to meld the flavors, ensuring even distribution of ingredients.
FAQ
Can I use other vegetables in this recipe?
Yes, feel free to substitute with seasonal vegetables like carrots, snap peas, or asparagus.
Is this dish suitable for meal prep?
Absolutely! This skillet meal can be made in advance and stored in the refrigerator for up to four days.
Can I make this dish gluten-free?
Yes, ensure that the chicken broth or any alternative you use is gluten-free.
How can I make this recipe spicier?
Add more chili powder or include fresh chili peppers to increase the heat level according to your preference.
What can I serve with this dish?
This skillet meal pairs well with brown rice, quinoa, or a fresh green salad for added nutrition.
Conclusion
This Healthy Chicken and Vegetables Skillet is a versatile and nutritious meal that is perfect for busy weeknights. By combining lean protein with a colorful array of vegetables, this dish not only delivers on taste but also provides essential nutrients. It’s a great way to enjoy a wholesome meal in just one pan, making cleanup a breeze.
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