A simple, nutritious one-pan meal perfect for a quick lunch or dinner. This Chicken & Veggie Skillet combines lean protein with fresh vegetables, making it a wholesome and satisfying dish that’s easy to prepare and full of flavor.

FULL RECIPE

Ingredients

• 2 boneless, skinless chicken breasts, cut into bite-sized pieces
• 1 tablespoon olive oil
• 1 small onion, diced
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 1 zucchini, sliced
• 1 cup broccoli florets
• 1 cup cherry tomatoes, halved
• 1 teaspoon dried Italian seasoning
• Salt and pepper to taste
• Fresh parsley, chopped (optional, for garnish)

Directions

1. Heat olive oil in a large skillet over medium-high heat.
2. Add the chicken pieces, season with salt, pepper, and half the Italian seasoning. Cook until browned and cooked through, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. In the same skillet, add the onion and garlic. Sauté until fragrant and translucent, about 2 minutes.
4. Add the bell pepper, zucchini, and broccoli. Cook, stirring occasionally, until vegetables are tender-crisp, about 5-6 minutes.
5. Return the chicken to the skillet and add the cherry tomatoes and remaining Italian seasoning. Stir well and cook for another 2-3 minutes until tomatoes soften slightly.
6. Adjust seasoning if needed. Garnish with fresh parsley before serving.

Nutritional Information

• Calories: 320 kcal
• Protein: 38 g
• Carbohydrates: 12 g
• Dietary Fiber: 4 g
• Sugars: 5 g
• Fat: 10 g
• Saturated Fat: 1.5 g
• Cholesterol: 85 mg
• Sodium: 220 mg

Nutritional Benefits of the Chicken & Veggie Skillet

This recipe is packed with lean protein from chicken breasts, which supports muscle repair and growth. The inclusion of various vegetables like broccoli, bell peppers, and zucchini adds fiber, vitamins, and minerals that promote overall health. The combination offers a balanced macronutrient profile, making it ideal for those seeking a wholesome meal without excess calories or fats.

Importance of Lean Protein in Diet

Chicken breast is a low-fat, high-protein source that helps maintain muscle mass while aiding in weight management. Protein also contributes to satiety, helping control appetite and prevent overeating. Including lean proteins like chicken in your meals supports metabolic health and enhances recovery after physical activity.

Role of Vegetables in a Balanced Meal

The variety of vegetables in this skillet provides essential nutrients such as vitamin C, vitamin A, potassium, and antioxidants. These components play a critical role in boosting immunity, improving skin health, and reducing inflammation. Eating a colorful mix of veggies helps ensure diverse nutrient intake.

Quick and Easy Meal Preparation

One-pan meals like this skillet save time and reduce cleanup, making it an excellent choice for busy individuals or families. The straightforward cooking process means you can have a nutritious dinner ready in under 30 minutes, promoting healthier eating habits even on hectic days.

Versatility and Customization

This skillet recipe is highly adaptable. You can easily swap vegetables based on seasonal availability or personal preference. Adding spices or herbs can enhance flavors without adding extra calories. It also works well as a base for adding grains like quinoa or rice if you want a more filling meal.

Suitable for Weight Management

Low in calories but rich in nutrients and fiber, this recipe supports weight management goals. Fiber helps digestion and prolongs feelings of fullness, reducing snacking tendencies. The balanced protein and fat content ensures sustained energy without blood sugar spikes.

Benefits of Using Olive Oil

Olive oil is a healthy fat rich in monounsaturated fatty acids and antioxidants. Cooking with olive oil supports heart health by helping to lower bad cholesterol levels. It also adds a pleasant flavor and smooth texture to the dish.

Mediterranean Diet Influence

The use of olive oil, fresh vegetables, and lean protein aligns this recipe with Mediterranean diet principles, which are linked to longevity and reduced risk of chronic diseases. Incorporating similar meals regularly can improve heart health and cognitive function.

Family-Friendly Appeal

The mild flavors and colorful presentation make this skillet an appealing option for all ages, including picky eaters. It’s a nutritious way to introduce more vegetables into children’s diets without overwhelming their taste buds.

Meal Prep and Leftover Ideas

This recipe is excellent for meal prepping as it reheats well and maintains flavor and texture. Leftovers can be portioned for lunches or quick dinners, helping reduce food waste and saving time on busy weekdays.

Seasonal and Budget-Friendly

Using fresh vegetables that are in season makes this recipe affordable and flavorful. Chicken breasts are widely available and often budget-friendly compared to other proteins, making this skillet a cost-effective meal choice.

Environmental Considerations

Choosing chicken and plant-based ingredients generally has a lower environmental footprint than red meats. Preparing balanced meals like this one contributes to more sustainable eating habits by focusing on nutrient-dense, minimally processed foods.

Tips for Enhancing Flavor Naturally

To boost the taste of the Chicken & Veggie Skillet without adding unhealthy additives, try incorporating fresh herbs like basil, thyme, or rosemary. A squeeze of lemon juice or a sprinkle of chili flakes can also add a bright, zesty kick. Using garlic and onions, as in this recipe, builds a flavorful base that enhances the natural sweetness and earthiness of the vegetables and chicken.

Health Benefits of Fiber-Rich Vegetables

The fiber in vegetables such as broccoli and zucchini helps regulate digestion and supports gut health by feeding beneficial gut bacteria. High-fiber diets are associated with lower risks of heart disease, diabetes, and certain cancers. Including fiber-rich veggies in meals like this skillet promotes regular bowel movements and aids in maintaining healthy cholesterol levels.

Incorporating This Dish into Meal Plans

This recipe works well for a variety of meal plans including low-carb, paleo, and clean eating due to its simple, whole-food ingredients. It can be easily portioned for calorie-controlled diets or expanded with grains for higher energy needs. Planning meals around balanced dishes like this one helps maintain consistent nutrition and supports long-term healthy eating habits.

Conclusion

The Chicken & Veggie Skillet is a nutritious, convenient, and adaptable meal that fits a variety of dietary needs and lifestyles. Its balanced macronutrients, vibrant vegetables, and lean protein make it an excellent choice for anyone looking to eat healthfully without sacrificing time or flavor. Regularly including recipes like this supports overall wellness, sustainable eating, and enjoyable meals for the whole family.