Name: Healthy Chicken and Vegetables Skillet Recipe
Ingredients: 2 tablespoons olive oil, divided: Olive oil is the heart-healthy fat that helps to sauté the chicken and vegetables to perfection. Using it in divided amounts ensures both the chicken and vegetables cook properly and develop a beautiful golden-brown color. Extra virgin olive oil is recommended for its rich flavor and higher antioxidant content.; 1 pound boneless, skinless chicken breasts, cut into 1-inch pieces: Chicken breast is the lean protein powerhouse of this dish. Cutting it into 1-inch pieces ensures quick and even cooking, keeping the chicken juicy and tender. Opt for high-quality, fresh chicken breasts for the best flavor and texture. You can also use chicken thighs if you prefer a richer, more flavorful dark meat option, just adjust cooking time accordingly as thighs take slightly longer to cook.; Salt and fresh ground black pepper to taste: These are the foundational seasonings, enhancing the natural flavors of both the chicken and vegetables. Freshly ground black pepper offers a more robust and aromatic flavor compared to pre-ground pepper. Season generously to bring out the best in every ingredient.; ½ teaspoon garlic powder: Garlic powder provides a concentrated garlic flavor that infuses the chicken and vegetables with a savory depth. It’s a convenient pantry staple that adds a subtle warmth and complexity to the dish. For a bolder garlic flavor, you could also consider adding fresh minced garlic alongside the garlic powder or substituting entirely with 2-3 cloves of fresh minced garlic, added with the onions.; ½ teaspoon onion powder: Similar to garlic powder, onion powder delivers a concentrated onion flavor that complements the other spices and vegetables. It adds a subtle sweetness and savory note that enhances the overall taste profile. Like garlic, you could also add fresh diced onion in addition to or instead of the powder for a fresher, more pronounced onion taste.; ½ teaspoon dried thyme: Thyme brings an earthy, slightly lemony, and subtly minty flavor to the dish. It pairs beautifully with chicken and vegetables, adding a layer of aromatic complexity. Dried thyme is convenient and readily available, but fresh thyme sprigs (about 1 tablespoon chopped) can also be used for a brighter, more herbaceous flavor.; ½ teaspoon dried rosemary: Rosemary offers a robust, piney, and slightly peppery flavor that complements the thyme and other spices. It adds a distinctive Mediterranean touch to the skillet. Dried rosemary is potent, so a little goes a long way. Fresh rosemary (about 1 tablespoon chopped) can also be used, offering a more vibrant and aromatic experience.; ½ teaspoon paprika: Paprika provides a mild, slightly sweet, and subtly smoky flavor, depending on the type used. It also adds a beautiful reddish hue to the chicken and vegetables. You can use regular paprika, or for a smoky depth, consider smoked paprika. For a touch of heat, a pinch of hot paprika or cayenne pepper can be added.; ¼ to ½ teaspoon chili powder: Chili powder adds a gentle warmth and subtle spice to the dish. The amount can be adjusted to your preference, from a mild hint of heat to a more noticeable kick. Start with ¼ teaspoon and taste before adding more. Different chili powders have varying levels of heat, so adjust accordingly based on your spice tolerance and the specific chili powder you are using.; 1 small yellow onion, thinly sliced: Yellow onion provides a foundational savory flavor and a touch of sweetness as it cooks down in the skillet. Thinly slicing ensures it cooks quickly and evenly, softening and caramelizing slightly to add depth to the dish. You can substitute with white onion or red onion, each offering slightly different flavor profiles.; 3 cups bite-size broccoli florets: Broccoli is a nutritional powerhouse, packed with vitamins, fiber, and antioxidants. Using bite-size florets ensures they cook quickly and evenly in the skillet. Fresh broccoli is recommended for its crisp-tender texture and vibrant green color. Frozen broccoli florets can also be used, just ensure they are thawed and drained before adding to the skillet to prevent excess moisture.; 1 zucchini, thinly sliced and cut into half-moons: Zucchini adds a mild, slightly sweet flavor and a tender texture to the dish. Thinly slicing and halving the slices ensures it cooks quickly and blends well with the other vegetables. Choose firm zucchini for the best texture. You can also use other summer squash like yellow squash.; 1 small yellow bell pepper, cut into 1-inch chunks: Yellow bell pepper brings a sweet, slightly fruity flavor and a vibrant color to the skillet. Bell peppers are also rich in Vitamin C and antioxidants. Cutting them into 1-inch chunks ensures they cook evenly alongside the other vegetables.; 1 small red bell pepper, cut into 1-inch chunks: Red bell pepper offers a sweeter flavor than green bell pepper and provides a beautiful contrast in color to the yellow bell pepper and broccoli. Like yellow bell peppers, they are packed with nutrients and contribute to the overall visual appeal of the dish.; ¼ cup low sodium chicken broth (you can also use dry white wine, apple juice, or water): Chicken broth adds moisture to the skillet, helping to steam the vegetables and create a light sauce. Low sodium broth is preferred to control the salt content. Dry white wine adds a touch of acidity and complexity, apple juice introduces a hint of sweetness, and water is a simple and readily available option.; Chopped fresh parsley for garnish: Fresh parsley provides a bright, herbaceous flavor and a pop of fresh green color as a garnish. It adds a finishing touch of freshness and visual appeal to the dish. Other fresh herbs like cilantro, basil, or chives can also be used depending on your preference.

Ingredients

Scale

2 tablespoons olive oil, divided: Olive oil is the heart-healthy fat that helps to sauté the chicken and vegetables to perfection. Using it in divided amounts ensures both the chicken and vegetables cook properly and develop a beautiful golden-brown color. Extra virgin olive oil is recommended for its rich flavor and higher antioxidant content.

1 pound boneless, skinless chicken breasts, cut into 1-inch pieces: Chicken breast is the lean protein powerhouse of this dish. Cutting it into 1-inch pieces ensures quick and even cooking, keeping the chicken juicy and tender. Opt for high-quality, fresh chicken breasts for the best flavor and texture. You can also use chicken thighs if you prefer a richer, more flavorful dark meat option, just adjust cooking time accordingly as thighs take slightly longer to cook.

Salt and fresh ground black pepper to taste: These are the foundational seasonings, enhancing the natural flavors of both the chicken and vegetables. Freshly ground black pepper offers a more robust and aromatic flavor compared to pre-ground pepper. Season generously to bring out the best in every ingredient.

½ teaspoon garlic powder: Garlic powder provides a concentrated garlic flavor that infuses the chicken and vegetables with a savory depth. It’s a convenient pantry staple that adds a subtle warmth and complexity to the dish. For a bolder garlic flavor, you could also consider adding fresh minced garlic alongside the garlic powder or substituting entirely with 2-3 cloves of fresh minced garlic, added with the onions.

½ teaspoon onion powder: Similar to garlic powder, onion powder delivers a concentrated onion flavor that complements the other spices and vegetables. It adds a subtle sweetness and savory note that enhances the overall taste profile. Like garlic, you could also add fresh diced onion in addition to or instead of the powder for a fresher, more pronounced onion taste.

½ teaspoon dried thyme: Thyme brings an earthy, slightly lemony, and subtly minty flavor to the dish. It pairs beautifully with chicken and vegetables, adding a layer of aromatic complexity. Dried thyme is convenient and readily available, but fresh thyme sprigs (about 1 tablespoon chopped) can also be used for a brighter, more herbaceous flavor.

½ teaspoon dried rosemary: Rosemary offers a robust, piney, and slightly peppery flavor that complements the thyme and other spices. It adds a distinctive Mediterranean touch to the skillet. Dried rosemary is potent, so a little goes a long way. Fresh rosemary (about 1 tablespoon chopped) can also be used, offering a more vibrant and aromatic experience.

½ teaspoon paprika: Paprika provides a mild, slightly sweet, and subtly smoky flavor, depending on the type used. It also adds a beautiful reddish hue to the chicken and vegetables. You can use regular paprika, or for a smoky depth, consider smoked paprika. For a touch of heat, a pinch of hot paprika or cayenne pepper can be added.

¼ to ½ teaspoon chili powder: Chili powder adds a gentle warmth and subtle spice to the dish. The amount can be adjusted to your preference, from a mild hint of heat to a more noticeable kick. Start with ¼ teaspoon and taste before adding more. Different chili powders have varying levels of heat, so adjust accordingly based on your spice tolerance and the specific chili powder you are using.

1 small yellow onion, thinly sliced: Yellow onion provides a foundational savory flavor and a touch of sweetness as it cooks down in the skillet. Thinly slicing ensures it cooks quickly and evenly, softening and caramelizing slightly to add depth to the dish. You can substitute with white onion or red onion, each offering slightly different flavor profiles.

3 cups bite-size broccoli florets: Broccoli is a nutritional powerhouse, packed with vitamins, fiber, and antioxidants. Using bite-size florets ensures they cook quickly and evenly in the skillet. Fresh broccoli is recommended for its crisp-tender texture and vibrant green color. Frozen broccoli florets can also be used, just ensure they are thawed and drained before adding to the skillet to prevent excess moisture.

1 zucchini, thinly sliced and cut into half-moons: Zucchini adds a mild, slightly sweet flavor and a tender texture to the dish. Thinly slicing and halving the slices ensures it cooks quickly and blends well with the other vegetables. Choose firm zucchini for the best texture. You can also use other summer squash like yellow squash.

1 small yellow bell pepper, cut into 1-inch chunks: Yellow bell pepper brings a sweet, slightly fruity flavor and a vibrant color to the skillet. Bell peppers are also rich in Vitamin C and antioxidants. Cutting them into 1-inch chunks ensures they cook evenly alongside the other vegetables.

1 small red bell pepper, cut into 1-inch chunks: Red bell pepper offers a sweeter flavor than green bell pepper and provides a beautiful contrast in color to the yellow bell pepper and broccoli. Like yellow bell peppers, they are packed with nutrients and contribute to the overall visual appeal of the dish.

¼ cup low sodium chicken broth (you can also use dry white wine, apple juice, or water): Chicken broth adds moisture to the skillet, helping to steam the vegetables and create a light sauce. Low sodium broth is preferred to control the salt content. Dry white wine adds a touch of acidity and complexity, apple juice introduces a hint of sweetness, and water is a simple and readily available option.

Chopped fresh parsley for garnish: Fresh parsley provides a bright, herbaceous flavor and a pop of fresh green color as a garnish. It adds a finishing touch of freshness and visual appeal to the dish. Other fresh herbs like cilantro, basil, or chives can also be used depending on your preference.

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Instructions

Prepare the Chicken: Begin by cutting the chicken breasts into 1-inch pieces. This size is ideal for quick and even cooking in the skillet, ensuring the chicken is tender and juicy throughout. Place the cut chicken pieces in a bowl and season generously with salt and fresh ground black pepper. Don’t be shy with the seasoning – it’s crucial for flavorful chicken. Set the seasoned chicken aside while you prepare the spice blend.

Mix the Spice Blend: In a small bowl, combine the garlic powder, onion powder, dried thyme, dried rosemary, paprika, and chili powder. This aromatic spice blend is the flavor backbone of the dish, infusing both the chicken and vegetables with a warm and savory profile. Mix the spices thoroughly to ensure they are evenly distributed.

Season the Chicken with Spices: Sprinkle half of the prepared spice mix evenly over the seasoned chicken pieces. Drizzle ½ tablespoon of olive oil over the chicken. Toss everything together with your hands or a spoon to ensure the chicken is thoroughly coated with the spices and olive oil. This step allows the flavors to penetrate the chicken and helps it to brown beautifully in the skillet.

Cook the Chicken: Heat 1 tablespoon of olive oil in a large 12-inch skillet, preferably cast iron, over medium-high heat. Cast iron skillets are excellent for even heat distribution and searing, but any large skillet will work. Once the oil is shimmering hot (but not smoking), carefully add the spiced chicken pieces to the skillet in a single layer. Avoid overcrowding the skillet, as this can steam the chicken instead of searing it. Cook the chicken for 6 to 8 minutes, turning occasionally, until it is browned on all sides and cooked through. The internal temperature of the chicken should reach 165°F (74°C). Using a meat thermometer is the most accurate way to ensure doneness.

Set Chicken Aside: Once the chicken is cooked through, transfer it to a clean plate using a slotted spoon or tongs, leaving any juices in the skillet. Cover the plate with foil to keep the chicken warm and set it aside. These chicken juices left in the skillet will add extra flavor to the vegetables later.

Sauté the Onions and Vegetables: Return the skillet to the stove and heat the remaining 1 tablespoon of olive oil. Add the thinly sliced yellow onions to the skillet and cook for 2 minutes, stirring occasionally, until they begin to soften and become fragrant. Then, add the broccoli florets, zucchini half-moons, yellow bell pepper chunks, and red bell pepper chunks to the skillet. If needed, add a little more olive oil to prevent sticking and ensure the vegetables are lightly coated.

Season the Vegetables: Sprinkle the remaining spice mix over the vegetables, along with additional salt and pepper to taste. Toss the vegetables to coat them evenly with the spices. Cook for 4 to 6 minutes, stirring occasionally, until the vegetables are crisp-tender. You want them to be cooked through but still retain a slight bite, not mushy.

Add Chicken Broth and Combine: Pour in the ¼ cup of low sodium chicken broth (or your chosen alternative – white wine, apple juice, or water) into the skillet. Stir to combine the broth with the vegetables and any flavorful bits stuck to the bottom of the skillet. The broth will create a light and flavorful sauce.

Return Chicken to Skillet: Return the cooked chicken and any accumulated juices from the plate to the skillet with the vegetables. Stir everything together gently to combine, ensuring the chicken is heated through and coated with the vegetable mixture and sauce.

Final Simmer and Seasoning Check: Cook for another minute, allowing the flavors to meld together. Remove the skillet from the heat. Taste the dish and adjust the seasoning if needed. You may want to add a little more salt, pepper, or chili powder to taste.

Garnish and Serve: Garnish the Healthy Chicken and Vegetables Skillet generously with chopped fresh parsley. Serve immediately while it’s hot and flavorful.

Nutrition

Serving Size: One Normal Portion
Calories: 350-450
Fat: 15-25 grams
Fiber: 5-8 grams
Protein: 30-40 grams