Healthy Chicken And Vegetable Skillet

This vibrant one pot chicken and vegetables skillet has become my go to weeknight dinner when I want something healthy, satisfying, and incredibly easy to clean up. The combination of tender chicken breast with crisp vegetables all cooked in aromatic Cajun spices creates a meal that's both nutritious and bursting with flavor. What started as a way to use up leftover vegetables in my fridge has turned into one of my family's most requested dinners.

I discovered this recipe during a particularly busy week when I needed something quick but didn't want to sacrifice nutrition or taste. The first time I made it, my kids cleaned their plates completely, and now they actually get excited when they see me pulling out the skillet for dinner.

Ingredients

• 1 lb skinless boneless chicken breast cut into 1 inch pieces: provides lean protein and cooks quickly when cut into uniform pieces
• 2 zucchini sliced: adds mild flavor and satisfying texture while keeping the dish low carb
• 2 red bell peppers chopped into chunks: brings sweetness and beautiful color plus loads of vitamin C
• 1 broccoli crown broken into florets: offers fiber and nutrients while maintaining a pleasant crunch
• 1/2 onion sliced: creates the aromatic base that enhances all the other flavors
• 1/4 teaspoon salt and pepper: for basic seasoning
• 2 tablespoons olive oil: for cooking and adds healthy fats
• 2 tablespoons Cajun seasoning: the star spice blend that gives this dish its distinctive kick
• 1/4 cup low sodium chicken broth: helps deglaze the pan and creates a light sauce
• 1 tablespoon fresh chopped parsley for garnish: adds freshness and color
• 1/2 teaspoon red chili pepper flakes optional: for extra heat

Step by Step Instructions

Season the Chicken:

In a large bowl add the chicken breast cubes and season generously with salt and pepper. Drizzle with 1 tablespoon olive oil and sprinkle the Cajun seasoning over the chicken. Toss everything together until each piece is well coated with the oil and spices. This step ensures every bite of chicken is flavorful and the seasoning adheres properly during cooking.

Cook the Chicken:

Heat a large skillet over medium heat and add the remaining tablespoon of olive oil. Once the oil shimmers add the seasoned chicken pieces in a single layer. Cook for 5 to 7 minutes stirring occasionally until the chicken is golden brown on all sides and cooked through. The internal temperature should reach 165°F. Remove the cooked chicken to a clean plate and set aside.

Sauté the Vegetables:

In the same skillet add the sliced onion first and cook for about 2 minutes until it starts to soften and become fragrant. Add a little more olive oil if the pan seems dry. Next add the broccoli florets zucchini slices and bell pepper chunks all at once. Season the vegetables with additional Cajun seasoning and cook over medium heat for 4 to 6 minutes stirring frequently until the vegetables are crisp tender.

Combine and Finish:

Pour the chicken broth into the skillet to deglaze the pan scraping up any browned bits from the bottom. Add the cooked chicken back to the skillet and gently toss everything together to combine. Cook for another minute or two to heat the chicken through and allow the flavors to meld. Garnish with fresh chopped parsley and red pepper flakes if desired before serving immediately.

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The secret to this recipe's success lies in the Cajun seasoning blend which typically contains paprika garlic powder onion powder oregano thyme and cayenne pepper. I always keep a good quality Cajun seasoning in my spice cabinet because it transforms simple ingredients into something special. My favorite memory with this dish was serving it to my mother in law who is notoriously picky about healthy food and watching her go back for seconds.

Storage and Reheating Tips

Store any leftovers in airtight containers in the refrigerator for up to 3 days. The flavors actually improve overnight as the spices have more time to meld together. To reheat gently warm the chicken and vegetables in a skillet over medium low heat with a splash of water or chicken broth to prevent sticking. You can also microwave individual portions for 1 to 2 minutes stirring halfway through. Avoid overcooking during reheating to maintain the vegetables' texture.

Ingredient Substitutions

This recipe is incredibly flexible and works well with many substitutions. You can replace the chicken breast with boneless chicken thighs for more flavor and juiciness just add a few extra minutes to the cooking time. Turkey breast diced pork or even Italian sausage work beautifully too. For the vegetables feel free to swap in whatever you have on hand. Yellow squash asparagus green beans or snap peas all work well. If you don't have Cajun seasoning you can make your own blend with paprika garlic powder oregano and a pinch of cayenne.

Serving Suggestions

While this skillet is a complete meal on its own you can easily stretch it further by serving over cauliflower rice to keep it low carb or over regular rice quinoa or pasta for a more filling dinner. A simple side salad with lemon vinaigrette pairs perfectly and adds even more vegetables to the meal. For those who enjoy a bit more richness a dollop of Greek yogurt or a sprinkle of shredded cheese makes a nice finishing touch.

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Cultural Context and Variations

This style of one skillet cooking draws inspiration from Cajun and Creole cuisine where bold spices and simple cooking methods create maximum flavor. The technique of cooking protein first then vegetables in the same pan is a time honored method that builds layers of flavor while keeping cleanup minimal. You can easily adapt this recipe to reflect different cuisines by changing the spice blend. Try Italian herbs with garlic for a Mediterranean version or curry powder and ginger for an Indian inspired twist.

Frequently Asked Questions About Recipes

→ How long does it take to make this chicken and vegetable skillet?

This one-pot meal takes just 20 minutes from start to finish. The chicken cooks for 5-7 minutes, followed by the vegetables which need about 6-8 minutes to reach crisp-tender perfection.

→ Can I use different vegetables in this skillet?

Absolutely! While the original uses broccoli, zucchini, and bell peppers, you can substitute with asparagus, snap peas, mushrooms, or any vegetables you have on hand. Just adjust cooking times based on the vegetables' density.

→ What makes this dish low-carb?

The combination of lean chicken breast and non-starchy vegetables like broccoli, zucchini, and bell peppers keeps the carb count low. Each serving contains minimal carbohydrates while providing plenty of protein and fiber.

→ How should I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet with a few drops of water to prevent drying out, or use the microwave for quick reheating.

→ Can I meal prep this chicken and vegetable skillet?

Yes, this dish is excellent for meal prep! Divide into portion-sized containers after cooking and refrigerate. The flavors actually improve after a day, making it perfect for make-ahead lunches or dinners.

→ What protein alternatives work well in this skillet?

Diced chicken thighs, turkey breast, pork tenderloin, or even smoked sausage work wonderfully. Just adjust cooking times accordingly - thighs may need a few extra minutes to cook through completely.