Description
This healthy meats chicken and veggie skillet is a simple, balanced dinner made with lean chicken breast, colorful vegetables, olive oil, garlic, and bright lemon flavor. It cooks in one pan, works well for meal prep, and gives you a satisfying protein-rich meal without heavy sauces or complicated steps.
Ingredients
1 1/2 pounds boneless skinless chicken breast, cut into bite-size pieces
2 tablespoons olive oil, divided
1 medium zucchini, sliced into half-moons
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 small red onion, thinly sliced
2 cups broccoli florets
3 garlic cloves, minced
1 teaspoon smoked paprika
1 teaspoon Italian seasoning
1/2 teaspoon kosher salt, or to taste
1/4 teaspoon black pepper
1 tablespoon fresh lemon juice
1 teaspoon lemon zest
2 tablespoons chopped fresh parsley
Optional: cooked brown rice, quinoa, or roasted potatoes for serving
Instructions
1. Pat the chicken pieces dry with paper towels, then season them with smoked paprika, Italian seasoning, salt, and black pepper.
2. Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
3. Add the chicken in a single layer and cook for 5 to 7 minutes, stirring occasionally, until the pieces turn golden and reach 165°F internally.
4. Transfer the cooked chicken to a clean plate.
5. Add the remaining 1 tablespoon olive oil to the same skillet.
6. Add the broccoli, bell peppers, zucchini, and red onion, then cook for 5 to 6 minutes until the vegetables turn crisp-tender.
7. Stir in the minced garlic and cook for 30 seconds until fragrant.
8. Return the chicken to the skillet and toss everything together.
9. Add lemon juice and lemon zest, then stir well to brighten the flavor.
10. Sprinkle with fresh parsley and serve warm with brown rice, quinoa, roasted potatoes, or a side salad.
Notes
For the best texture, avoid overcrowding the skillet. Cook the chicken in batches if needed.
Use chicken thighs if you prefer a juicier option, but trim visible fat for a lighter meal.
Swap broccoli with green beans, asparagus, mushrooms, or spinach.
For meal prep, store leftovers in an airtight container in the refrigerator for up to 4 days.
Reheat gently in a skillet or microwave until warm.
This recipe uses lean chicken breast as one example of healthy meats, but the same method works with turkey breast, lean pork tenderloin, shrimp, or salmon pieces.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Skillet
- Cuisine: American
Nutrition
- Serving Size: 1 1/2 cups
- Calories: 285
- Sugar: 5g
- Sodium: 410mg
- Fat: 10g
- Saturated Fat: 2g
- Unsaturated Fat: 8g
- Trans Fat: 0g
- Carbohydrates: 13g
- Fiber: 4g
- Protein: 36g
- Cholesterol: 110mg