Chicken and Vegetables Skillet

Healthy Chicken and Vegetables Skillet

Cooking a balanced and nutritious meal can seem daunting, but the Healthy Chicken and Vegetables Skillet makes it an easy and delightful affair. It perfectly balances flavors, textures, and nutrients, making dinner not just a routine but a wholesome experience. Packed with lean protein from chicken and vibrant vegetables, this dish is a great way to ensure you and your family are eating well.

Why Make This Recipe

The Healthy Chicken and Vegetables Skillet stands out for several reasons. First, it’s quick and easy, making it a perfect weeknight dinner solution. You can throw everything in one pan, reducing cleanup time while still serving a delicious meal. The combination of chicken and colorful vegetables provides essential vitamins, minerals, and antioxidants that our bodies need. Plus, it’s an incredibly versatile dish; you can easily swap in your favorite vegetables or spices, tailoring it to your personal taste or whatever you have on hand. This adaptability makes it not only a healthy choice but also a welcome staple in many households.

How to Make Healthy Chicken and Vegetables Skillet

Cooking the Healthy Chicken and Vegetables Skillet is a straightforward process that involves some chopping, seasoning, and sautéing. Here’s a step-by-step guide to creating this satisfying dish.

Ingredients

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• 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 (you can also use dry white wine, apple juice, or water)
• Chopped fresh parsley for garnish

Directions

1. Start by cutting the chicken into 1-inch pieces and seasoning it with salt and pepper. Set the chicken aside.
2. In a small bowl, combine the garlic powder, onion powder, thyme, rosemary, paprika, and chili powder. Sprinkle half of this seasoning mix over the chicken pieces.
3. Drizzle ½ tablespoon of olive oil over the seasoned chicken, tossing to ensure it’s coated evenly.
4. Heat 1 tablespoon of olive oil in a large 12-inch skillet over medium-high heat. Add the chicken and cook for about 6 to 8 minutes, turning occasionally, until it’s browned and fully cooked.
5. Once cooked, transfer the chicken to a plate, cover it, and set aside.
6. In the same skillet, return it to heat and add the remaining olive oil. After a minute, add the sliced onions and cook for about 2 minutes.
7. Add the broccoli, zucchini, and both yellow and red bell peppers to the skillet. If needed, drizzle in a little more oil.
8. Season the vegetables with the remaining spice mix and some salt and pepper. Cook for 4 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender.
9. Pour in the chicken broth (or your chosen alternative) and stir to combine everything.
10. Return the cooked chicken and any juices back to the skillet. Stir everything together and cook for an additional minute.
11. Remove from heat, taste to adjust seasoning if necessary, and garnish with fresh parsley before serving.

Pro Tips for Success Healthy Chicken and Vegetables Skillet

1. Cut Chicken Evenly: Ensure that chicken pieces are uniformly diced to allow for even cooking.
2. Don’t Overcrowd the Pan: If you have a lot of chicken or veggies, consider cooking them in batches to maintain a good sear.
3. Customize Your Veggies: Feel free to add in any seasonal vegetables you enjoy—this dish is flexible!
4. Marinate for Extra Flavor: For added depth, marinate the chicken briefly in olive oil, lemon juice, and herbs before seasoning.
5. Adjust Spice Levels: Modify the amount of chili powder according to your spice preference.
6. Cook Potatoes Separately: If you want to add potatoes, consider roasting them separately to maintain their texture.

Flavor Variations Healthy Chicken and Vegetables Skillet

• Asian-Inspired: Add soy sauce and ginger to give the dish an Asian twist. Serve with rice or noodles.
• Mediterranean Delight: Incorporate olives, sun-dried tomatoes, and feta cheese for a fresh Mediterranean flavor profile.
• Cajun Kick: Swap the herbs for Cajun seasoning and add some corn for a Southern flair.
• Herb-Infused: Experiment with fresh herbs like basil, oregano, or dill to elevate the taste.
• Spicy Addition: Toss in some sliced jalapeños or chili flakes to heat things up.

Serving Suggestions Healthy Chicken and Vegetables Skillet

The Healthy Chicken and Vegetables Skillet can shine as the main attraction of your meal. However, you can enhance the dining experience with some delightful side dishes:

• Serve with fluffy quinoa or brown rice to absorb any delicious juices.
• Pair it with a fresh green salad dressed in a light vinaigrette.
• Complete the meal with whole grain bread or rolls for added heartiness.
• Enjoy alongside a simple yogurt sauce or creamy dressing for dipping.

Storage and Freezing Instructions Healthy Chicken and Vegetables Skillet

If you find yourself with leftovers (which might be unlikely because it’s so good!), here’s how to store or freeze your creation:

• Refrigeration: Allow the skillet to cool completely. Transfer leftovers to an airtight container and store in the refrigerator for up to 3 days. When ready to eat, reheat in the microwave or on the stovetop.
• Freezing: Portion out the cooled skillet into freezer-safe containers. It can be frozen for up to 2 months. Thaw in the fridge overnight and reheat thoroughly before serving.

Nutrition Facts (Per Serving)

| Nutrients | Amount |
|————-|————|
| Calories | 320 |
| Protein | 30g |
| Carbohydrates| 12g |
| Fat | 15g |
| Fiber | 4g |
| Sodium | 250mg |

FAQ About Healthy Chicken and Vegetables Skillet

Can I use frozen vegetables instead of fresh?

Using frozen vegetables is a convenient alternative if you’re short on time. Just throw them in the pan straight from the freezer, but be aware that they might release some extra moisture, so adjust your cooking time accordingly.

Is this recipe gluten-free?

Yes, the Healthy Chicken and Vegetables Skillet is naturally gluten-free as long as you ensure the chicken broth you use is also gluten-free. This makes it a suitable choice for those with gluten sensitivities.

How can I make this dish dairy-free?

This recipe is already dairy-free, making it suitable for those with lactose intolerance or those following a dairy-free diet. Just ensure that any accompaniments you serve with it are also dairy-free.

What other meats can be used in this recipe?

While the recipe is designed for chicken, you could easily substitute turkey breast or firm tofu for a vegetarian version. Just adjust the cooking time accordingly, especially for tofu, which only needs to be heated through.

Can I meal prep this dish?

Absolutely! This dish is perfect for meal prepping. You can prepare it in advance and portion it into containers for quick meals throughout the week. Just store it in the refrigerator for up to 3 days or freeze it for longer storage.

Final Thoughts

The Healthy Chicken and Vegetables Skillet is more than just a simple meal; it’s a celebration of nourishment and flavor. Its ease of preparation and adaptability make it an excellent option for busy families or anyone looking to eat more healthily without sacrificing taste. Whether you’re cooking for yourself, your family, or friends, this dish is bound to impress. Delight in the vibrant colors and wonderful flavors, and enjoy the health benefits that come alongside it. Happy cooking!

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