One-Pot Chicken and Vegetable Skillet (Healthy & Low Carb)
We all know the struggle of getting a healthy, delicious dinner on the table after a busy day. Between work, errands, and activities, who has the time for chopping mountains of vegetables and washing countless pots and pans? This is where the magic of the one-pot chicken and vegetable skillet comes in!
As a registered dietitian, I'm a huge fan of this recipe for a few reasons. First, it's incredibly easy to prepare. Just toss everything in one pan, and dinner practically cooks itself! Second, it's a fantastic way to get a colorful variety of vegetables on your plate. Packing in those veggies means you're loading up on essential vitamins, minerals, and fiber. And of course, there's the protein – chicken is a lean and satisfying choice.
So ditch the takeout menus and dust off your skillet! This one-pot wonder is about to become your new weeknight hero.
One-Pot Chicken and Vegetable Skillet (Healthy & Low Carb)
Our One-Pot Chicken and Vegetable Skillet is a quick, healthy meal that takes just 20 minutes to prepare. This recipe is perfect for utilizing fresh summer vegetables and offers a delicious low-carb option for meal prep. Your family will love the fantastic flavors of this easy-to-make dish.
Preparation time: XX minutes. Yield: XX servings. Cooking time: XX minutes
Ingredients for Chicken and Vegetable Skillet
- 1 lb (450g) skinless, boneless chicken breast, cut into 1-inch pieces
- 2 zucchini, sliced
- 2 red bell peppers, chopped into chunks
- 1 broccoli crown, broken into florets
- 1/2 onion, sliced
- 1/4 teaspoon salt and pepper
- 2 tablespoons olive oil
- 2 tablespoons Cajun seasoning
- 1/4 cup (60ml) low-sodium chicken broth
- 1 tablespoon fresh chopped parsley, for garnish
- 1/2 teaspoon red chili pepper flakes, optional
Directions
- Prepare the Chicken: In a large bowl, combine the chicken breast cubes with salt, pepper, 1 tablespoon of olive oil, and Cajun seasoning. Toss until the chicken is well-coated.
- Cook the Chicken: Heat a large skillet over medium heat with the remaining tablespoon of olive oil. Add the seasoned chicken and cook for 5-7 minutes until fully cooked. Transfer the chicken to a plate and set aside.
- Cook the Vegetables: In the same skillet, add the onion (add a bit more olive oil if necessary) and sauté for 2 minutes. Then, add the broccoli, zucchini, and bell pepper. Season with Cajun seasoning and cook until the vegetables are crisp-tender.
- Combine and Finish: Deglaze the skillet with the chicken broth, then return the cooked chicken to the skillet. Mix everything together until well combined. Garnish with red chili pepper flakes and fresh parsley if desired, and serve immediately.
Enjoy!
This one-pot meal is not only healthy and low-carb but also full of flavor and incredibly easy to prepare. It's a great way to make use of fresh vegetables and ensures a nutritious meal for you and your family.
Tips for Perfecting the Chicken and Vegetable Recipe
1. Uniform Chicken Pieces: Ensure even cooking by cutting the chicken into uniform-sized pieces. Overcooking can result in dry and tough chicken, so monitor cooking time carefully.
2. Tender-Crisp Vegetables: Stir-fry the vegetables until they are tender-crisp, retaining their texture and avoiding mushiness.
3. Bold Cajun Seasoning: Embrace the spicy Cajun flavors by generously seasoning the chicken and vegetables. Don't shy away from adding seasoning as it enhances the dish's taste.
4. Alternative Protein Options: Experiment with diced boneless, skinless chicken thighs or other proteins like pork, turkey, or smoked sausage for variation. Adjust cooking time accordingly.
5. Blanching Broccoli: If you prefer a softer texture, blanch the broccoli florets in boiling water before adding them to the skillet.
6. Brighten with Lemon: Add a drizzle of lemon juice to elevate the flavors of the chicken and vegetables.
Chicken and Vegetable Skillet Recipe
Prepare this vibrant one-pot chicken and vegetable skillet for a hassle-free dinner. It's a fantastic way to utilize leftover vegetables while providing a colorful and nutritious meal. With minimal cleanup and a flavorful sauce, this skillet chicken recipe serves as a versatile base for a low-carb meal.
Cooking Instructions for Chicken and Vegetables in a Skillet
Creating chicken breast and vegetables in a skillet is straightforward:
1. Cut chicken breast into small cubes and season with salt, pepper, olive oil, and Cajun seasoning. Sauté until browned and cooked through.
2. In the same skillet, stir-fry onion before adding remaining vegetables. Cook until crisp-tender, then deglaze the pan with chicken stock.
3. Return cooked chicken to the skillet, mix with vegetables, and combine well.
Alternative Protein Options
You can substitute chicken with diced pork, turkey, or smoked sausage for a flavorful twist.
Serving Suggestions
While this chicken breast and vegetable recipe is a complete meal on its own, you can serve it over cauliflower rice for a low-carb option or pair it with white rice, pasta, or couscous for a heartier meal.
Storage and Freezing
Store leftovers in an airtight container in the refrigerator for up to 3 days. To freeze, seal in freezer bags for up to 3 months. Thaw overnight in the refrigerator before reheating in a skillet or microwave. Note that thawed vegetables may become softer and blend with the sauce.
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