Healthy Chicken and Vegetables Skillet
Quick overview for a fast weeknight skillet
A single-pan chicken and mixed-vegetable dish gives a balanced, speedy dinner option that keeps cleanup minimal and flavor high. This approach focuses on lean poultry, colorful vegetables, and simple seasonings to deliver a nutritious meal on the stovetop in under 30 minutes. For a different method that still emphasizes convenience, try a quick air fryer twist with chicken sausage and vegetables found in this helpful variation: quick air fryer chicken sausage and veggies.
Ingredient checklist for a balanced one-pan dinner
Gather boneless chicken (breast or thigh), a mix of vegetables such as bell peppers, broccoli, zucchini, and carrots, plus aromatics—garlic and onion. Use olive oil or avocado oil and a low-sodium chicken broth for deglazing. Simple herbs like thyme, oregano, and a squeeze of lemon keep the dish bright without adding processed sauces. Quantities: plan roughly 1 pound of chicken and 4 cups of chopped vegetables to feed 3–4 people.
Step-by-step stovetop cooking method
Pat chicken dry and season with salt and pepper. Sear in a hot skillet with a tablespoon of oil until golden, then remove to rest. Sauté onions and garlic briefly, add sturdier vegetables first (carrots, broccoli), then quicker-cooking ones (zucchini, peppers). Return the chicken, pour in a half-cup of broth, cover for 4–6 minutes until cooked through, then finish uncovered to reduce liquid and concentrate flavor. If you want a light beverage to pair, these NutriBullet smoothie recipes make quick, healthy complements.
Timing and temperature tips to keep chicken tender
Sear chicken at medium-high heat for 3–4 minutes per side to build color without drying. Lower heat and add liquid to finish cooking gently; internal temperature should reach 165°F. Cut vegetables uniformly so everything cooks in the same window—about 8–12 minutes total in the skillet depending on size. Rest the chicken briefly after cooking so juices redistribute and slices stay moist.
Meal prep, storage, and reheating for weekly lunches
Cook a double batch and portion into airtight containers for 3–4 days in the refrigerator. Cool within two hours before storing. Reheat in a skillet over medium heat with a splash of broth or a quick microwave session to preserve texture. For a bright, fiber-rich side or post-meal drink, consider pairing leftovers with a chia-forward smoothie such as those featured in this collection: 26 chia seed smoothie ideas.
Easy variations and simple add-ins
Turn the basic pan into several profiles: Mediterranean (olives, tomatoes, oregano), Asian-inspired (ginger, soy sauce substitute, snap peas), or low-carb (cauliflower rice on the side). Add-ins like spinach, kale, or chickpeas increase fiber and bulk without extra effort. Swap chicken for firm tofu for a vegetarian twist while maintaining the one-pan technique.
Conclusion
If you want a ready-tested base to compare with your version, review this detailed Diethood skillet recipe for ideas on seasoning and vegetable ratios. For a low-carb, one-pot take that follows the same quick-cook logic, see the EatWell101 one-pot chicken and vegetables skillet.
