The Healthy Chicken and Vegetable Skillet is a one-pan wonder that’s both nutritious and delicious. This dish features juicy chicken breasts seared to perfection and paired with a colorful array of fresh vegetables like bell peppers, zucchini, onions, and spinach. Tossed together with a light, flavorful seasoning, this skillet meal is low in calories but high in protein, fiber, and vitamins. Whether you’re looking for a quick weeknight dinner or a wholesome meal to prep for the week ahead, this recipe is a perfect choice. It’s easy to make, packed with flavor, and satisfying without being heavy.
Why You’ll Love This Recipe
- Quick and Easy: Ready in less than 30 minutes, this dish is perfect for busy weeknights when you need a healthy meal fast.
- One-Pan Meal: With minimal cleanup required, the healthy chicken and vegetable skillet is a time-saver.
- Packed with Veggies: This dish is filled with nutrient-rich vegetables, making it a great way to sneak in more veggies without sacrificing flavor.
- Customizable: You can swap in your favorite vegetables or add some extra spices to tailor the dish to your tastes.
- Protein-Packed: With lean chicken as the main protein, this meal is filling and will keep you energized throughout the day.
Ingredients
For the Chicken:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- Salt and pepper, to taste
- 1/2 teaspoon smoked paprika (optional)
For the Vegetables:
- 1 red bell pepper, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 zucchini, sliced into rounds
- 1 small red onion, thinly sliced
- 2 cups fresh spinach
- 2 cloves garlic, minced
- 1 tablespoon olive oil
Variations
- Add More Protein: For extra protein, add cooked quinoa, chickpeas, or even top the dish with a fried egg.
- Spicy Kick: Add a pinch of red pepper flakes or a chopped fresh chili pepper to give the dish a spicy kick.
- Swap the Chicken: You can easily swap chicken for turkey breast, shrimp, or even tofu for a different protein option.
- Add a Grain: For a heartier meal, serve the chicken and vegetables over rice, quinoa, or cauliflower rice.
How to Make the Recipe
Step 1: Prepare the Chicken
Season the chicken breasts with garlic powder, onion powder, smoked paprika (if using), salt, and pepper. Heat a tablespoon of olive oil in a large skillet over medium-high heat. Once the pan is hot, add the chicken breasts and cook for about 6-7 minutes per side, or until they are golden brown and cooked through (internal temperature should reach 165°F or 74°C). Remove the chicken from the skillet and set it aside to rest.
Step 2: Sauté the Vegetables
In the same skillet, add another tablespoon of olive oil. Add the sliced onions, bell peppers, zucchini, and garlic. Sauté for about 5-7 minutes, stirring occasionally, until the vegetables are tender and starting to caramelize.
Step 3: Add the Spinach
Once the vegetables are cooked, add the spinach to the skillet and stir it in. Continue to cook for an additional 1-2 minutes, until the spinach wilts down.
Step 4: Slice the Chicken
While the vegetables are cooking, slice the chicken breasts into thin strips or bite-sized pieces. Once the chicken is cooked through, add it back to the skillet with the vegetables.
Step 5: Toss and Serve
Toss everything together in the skillet to combine the flavors, and cook for another minute or two. Taste and adjust seasoning with salt and pepper, if needed. Serve immediately and enjoy!
Tips for Making the Recipe
- Don’t Overcook the Chicken: To keep the chicken juicy and tender, make sure you don’t overcook it. A meat thermometer can help ensure it reaches the proper internal temperature.
- Customize the Veggies: Feel free to swap in any veggies you prefer or have on hand, such as broccoli, mushrooms, or asparagus.
- Meal Prep Friendly: This recipe is great for meal prep. Simply store the chicken and vegetables in airtight containers and refrigerate for up to 4 days. Reheat in the microwave or on the stovetop.
- Add Fresh Herbs: Fresh herbs like basil, parsley, or thyme can be added at the end for an extra burst of flavor.
How to Serve
- Serve Over Grains: For a more filling meal, serve the chicken and vegetable skillet over a bed of rice, quinoa, or couscous.
- With a Side Salad: Pair with a side salad of mixed greens, cucumbers, and a light vinaigrette for a well-rounded meal.
- With Whole Wheat Bread: Enjoy the dish with a slice of whole wheat bread or a small piece of avocado toast for a complete, balanced meal.
Make Ahead and Storage
Storing Leftovers
Store any leftover chicken and vegetables in an airtight container in the refrigerator for up to 3-4 days. To keep the vegetables fresh, avoid overcooking them.
Freezing
While it’s best to eat this dish fresh, you can freeze the chicken and vegetable mix for up to 2-3 months. Just be sure to let it cool completely before storing it in an airtight container or freezer bag. Reheat thoroughly in the microwave or on the stove.
Reheating
To reheat leftovers, place them in a skillet over medium heat with a splash of water or broth to prevent drying out. Stir occasionally until warmed through.
FAQs
1. Can I make this recipe with skin-on chicken?
Yes, you can use skin-on chicken. Just make sure to cook it longer until the skin is crispy and the chicken reaches the proper internal temperature. Remove the skin before slicing to keep the dish lighter.
2. Can I make this recipe without oil?
While the oil helps with cooking and flavor, you can use a non-stick skillet and cook the chicken and vegetables without oil. Alternatively, you can use cooking spray.
3. Can I use frozen vegetables?
Frozen vegetables can be used in place of fresh vegetables. Just be sure to thaw them first and drain any excess water to prevent the dish from becoming too watery.
4. Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free as it doesn’t contain any gluten-containing ingredients.
5. How can I make this dish spicy?
To add some heat, you can sprinkle in some red pepper flakes, use spicy chili peppers, or increase the amount of Sriracha in the seasoning.
6. Can I use chicken thighs instead of breasts?
Yes, chicken thighs work well in this recipe. Just be sure to cook them through until the internal temperature reaches 165°F (74°C).
7. Can I add cheese to this dish?
If you like, you can sprinkle some cheese (such as feta, parmesan, or shredded mozzarella) on top of the skillet right before serving for added flavor.
8. How do I know when the chicken is fully cooked?
The chicken should reach an internal temperature of 165°F (74°C). Use a meat thermometer to check for accuracy.
9. Can I use other greens instead of spinach?
Yes, you can substitute spinach with other greens such as kale, arugula, or Swiss chard, depending on your preference.
10. Can I make this dish ahead of time?
While this dish is best served fresh, you can prep the ingredients ahead of time by chopping the vegetables and seasoning the chicken. Simply cook it all when you’re ready to eat.
Conclusion
The Healthy Chicken and Vegetable Skillet is a delicious, nutritious meal that’s perfect for busy weeknights or meal prep. With juicy chicken and an array of colorful, tender vegetables, this dish is full of flavor without being heavy. It’s quick, easy, and customizable, making it an ideal choice for a wholesome, balanced meal that everyone will enjoy. Try it out today for a healthy dinner that’s as satisfying as it is delicious!