Chicken and Vegetable Skillet

In the whirlwind of weeknight dinners, finding a recipe that is both healthy and satisfying, and doesn’t require hours in the kitchen, can feel like striking gold. For my family, the Chicken and Vegetable Skillet has become that golden recipe. It’s the kind of meal that earns enthusiastic nods around the table, even from my notoriously picky eaters. The vibrant colors of the vegetables, the juicy, flavorful chicken, and the ease of cooking it all in one pan – it’s a win on every front. Honestly, from prep to plate, we’re talking about a dish that’s ready in under an hour, leaving more time for family chats and less time chained to the stove. This recipe isn’t just about convenience; it’s about creating a wholesome, delicious meal that everyone genuinely enjoys. And the best part? It’s incredibly versatile. You can swap out vegetables based on what’s in season or what your family prefers, making it a truly adaptable weeknight staple. Trust me, once you try this Chicken and Vegetable Skillet, it will become a regular in your dinner rotation, just like it has in ours!

Ingredients for the Perfect Chicken and Vegetable Skillet

Creating a flavorful and nutritious Chicken and Vegetable Skillet starts with choosing the right ingredients. This recipe is all about fresh, wholesome goodness, but feel free to adapt it to your pantry and preferences. Here’s what you’ll need to bring this vibrant dish to life:

• Chicken:
  • 1.5 lbs Boneless, Skinless Chicken Breasts or Thighs: You can use either breasts or thighs. Breasts are leaner, while thighs are more flavorful and stay moister. Cut them into 1-inch cubes for even cooking. Consider using organic or free-range chicken for the best quality and taste.
• Vegetables (Choose a variety for color and nutrients):
  • 1 Large Onion: Yellow or white onion, roughly chopped. Onions provide a foundational savory flavor.
  • 2 Bell Peppers: Different colors (red, yellow, orange, green) for visual appeal and varied nutrients. Sliced into strips. Bell peppers add sweetness and crunch.
  • 2 Cups Broccoli Florets: Fresh broccoli florets. Broccoli is a nutritional powerhouse and adds a lovely texture. You can also use frozen broccoli florets, just ensure they are thawed and drained.
  • 2 Cups Carrots: Sliced into rounds or matchsticks. Carrots offer sweetness and a satisfying bite.
  • 1 Zucchini or Yellow Squash: Sliced into half-moons or cubes. Zucchini or yellow squash adds a mild flavor and tender texture.
  • 1 Cup Cherry Tomatoes: Halved or left whole. Cherry tomatoes burst with sweetness and juiciness during cooking.
  • Optional Vegetables (For variation and seasonal swaps):
    • Asparagus spears (cut into 1-inch pieces)
    • Green beans (trimmed and halved)
    • Mushrooms (sliced)
    • Cauliflower florets
    • Sweet potatoes (cubed and par-boiled for faster cooking)
    • Corn kernels (fresh or frozen)
    • Peas (fresh or frozen)
• Aromatics and Flavor Enhancers:
  • 3-4 Cloves Garlic: Minced. Garlic is crucial for adding depth of flavor to the dish. Freshly minced garlic is always best.
  • 1 Tablespoon Olive Oil: For sautéing. Olive oil is a healthy fat and adds richness. You can also use avocado oil or coconut oil.
  • 1 Teaspoon Dried Italian Herbs: A blend of herbs like oregano, basil, rosemary, and thyme. Italian herbs provide a classic Mediterranean flavor. You can also use a combination of individual dried herbs.
  • 1/2 Teaspoon Paprika: Smoked paprika adds a smoky depth, while sweet paprika adds a mild sweetness and color.
  • 1/4 Teaspoon Red Pepper Flakes (Optional): For a touch of heat. Adjust to your spice preference or omit if you prefer a milder dish.
  • Salt and Black Pepper: To taste. Season generously to enhance the flavors of all the ingredients.
• Sauce (Optional, for extra flavor and moisture):
  • 1/4 Cup Chicken Broth or White Wine: Adds moisture and deglazes the skillet, creating a light sauce.
  • 1 Tablespoon Lemon Juice: Brightens the flavors and adds a touch of acidity.
  • 1 Tablespoon Soy Sauce or Balsamic Glaze (Optional): For a deeper, savory or sweet-tangy note, respectively.

Tips for Ingredient Selection:

• Freshness is Key: Whenever possible, use fresh vegetables for the best flavor and texture.
• Seasonal Vegetables: Take advantage of seasonal produce for the freshest and most affordable options.
• Color Variety: Aim for a colorful mix of vegetables. Different colors often indicate different nutrients.
• Quality Chicken: Choose high-quality chicken for better taste and health benefits.
• Spice it Up: Don’t be afraid to adjust the spices to your liking. Experiment with different herb and spice combinations.

By gathering these fresh and flavorful ingredients, you’re well on your way to creating a delicious and healthy Chicken and Vegetable Skillet that your family will love.

Step-by-Step Instructions for Cooking Chicken and Vegetable Skillet

Now that you have all your ingredients prepped, let’s get cooking! This recipe is designed to be easy and efficient, perfect for a busy weeknight. Follow these simple instructions to create a delicious and satisfying Chicken and Vegetable Skillet:

Step 1: Prepare the Chicken and Vegetables

• Chicken Prep: If using chicken breasts, cut them into 1-inch cubes. Pat the chicken cubes dry with paper towels. This helps them brown nicely in the skillet. Season the chicken with salt, pepper, paprika, and half of the Italian herbs. Toss to coat evenly.
• Vegetable Prep: Wash and chop all your vegetables according to the ingredient list. Mince the garlic. Having everything prepped and ready to go will make the cooking process smoother and faster.

Step 2: Sear the Chicken

• Heat the Skillet: Heat the olive oil in a large skillet or cast-iron skillet over medium-high heat. Make sure the skillet is hot before adding the chicken.
• Sear the Chicken: Add the seasoned chicken cubes to the hot skillet in a single layer. Avoid overcrowding the skillet, as this will steam the chicken instead of searing it. Work in batches if necessary.
• Brown the Chicken: Sear the chicken for 2-3 minutes per side, until golden brown and cooked through. Searing creates a flavorful crust and seals in the juices. The chicken doesn’t need to be fully cooked at this stage, as it will continue to cook with the vegetables.
• Remove Chicken: Once the chicken is seared, remove it from the skillet and set aside.

Step 3: Sauté the Aromatics and Heartier Vegetables

• Sauté Onion: Add the chopped onion to the skillet and sauté for 3-4 minutes, until softened and translucent. Stir occasionally to prevent burning.
• Add Garlic and Carrots: Add the minced garlic and sliced carrots to the skillet. Sauté for another 2-3 minutes, until the garlic is fragrant and the carrots are slightly softened. Stir frequently.

Step 4: Add the Remaining Vegetables and Seasonings

• Add Bell Peppers and Broccoli: Add the bell pepper strips and broccoli florets to the skillet. Sauté for 5-7 minutes, until the vegetables are slightly tender-crisp. Stir occasionally.
• Season with Herbs and Spices: Add the remaining Italian herbs, red pepper flakes (if using), salt, and pepper to the skillet. Stir to combine and coat the vegetables evenly with the seasonings.

Step 5: Return Chicken and Add Sauce Ingredients

• Return Chicken to Skillet: Return the seared chicken to the skillet with the vegetables.
• Add Sauce (Optional): If using, pour in the chicken broth or white wine and lemon juice. You can also add soy sauce or balsamic glaze at this point for extra flavor.
• Simmer and Cook: Bring the mixture to a simmer, then reduce the heat to medium-low, cover the skillet, and cook for another 5-7 minutes, or until the vegetables are tender-crisp and the chicken is cooked through and heated through. Cooking covered helps steam the vegetables and ensures everything cooks evenly.
• Add Zucchini and Tomatoes: In the last 2-3 minutes of cooking, add the zucchini or yellow squash and cherry tomatoes. These vegetables cook quickly, so adding them later prevents them from becoming mushy. Cook until they are just tender.

Step 6: Final Seasoning and Serving

• Taste and Adjust Seasoning: Taste the Chicken and Vegetable Skillet and adjust seasoning as needed. Add more salt, pepper, herbs, or spices to your liking.
• Garnish (Optional): Garnish with fresh parsley or basil, if desired, for a pop of freshness and color.
• Serve Hot: Serve the Chicken and Vegetable Skillet hot and enjoy!

Tips for Success:

• Don’t Overcrowd the Skillet: Cook in batches if necessary to ensure proper searing and sautéing.
• Don’t Overcook the Vegetables: Aim for tender-crisp vegetables to maintain their texture and nutrients.
• Adjust Cooking Time: Cooking times may vary depending on the size of your vegetable pieces and the heat of your stove.
• Customize Vegetables: Feel free to substitute or add other vegetables based on your preferences and what you have on hand.

By following these step-by-step instructions, you’ll create a flavorful and satisfying Chicken and Vegetable Skillet that’s perfect for a healthy and delicious meal.

Nutrition Facts for Chicken and Vegetable Skillet

This Chicken and Vegetable Skillet is not only delicious but also packed with nutrients. It’s a well-balanced meal that provides lean protein, fiber, vitamins, and minerals. Please note that the exact nutritional values can vary slightly depending on the specific ingredients used and portion sizes. The following is an estimate based on the recipe as described:

Serving Size: Approximately 1.5 cups (about 1/6th of the recipe, assuming the recipe serves 6)

Approximate Nutrition Facts Per Serving:

• Calories: 350-450 kcal
• Protein: 35-45 grams
• Fat: 15-25 grams
  • Saturated Fat: 3-5 grams
  • Unsaturated Fat: Primarily from olive oil and chicken
• Cholesterol: 100-130 mg
• Sodium: 400-600 mg (can vary based on added salt and broth/soy sauce)
• Carbohydrates: 20-30 grams
  • Fiber: 5-8 grams
  • Sugar: 10-15 grams (naturally occurring from vegetables)

Key Nutritional Benefits:

• Lean Protein: Chicken is an excellent source of lean protein, essential for muscle building, repair, and overall satiety.
• Rich in Vitamins and Minerals: The variety of vegetables provides a wide range of vitamins and minerals, including Vitamin A, Vitamin C, Vitamin K, folate, and potassium.
• High in Fiber: The vegetables contribute significant dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels.
• Healthy Fats: Olive oil provides healthy monounsaturated fats, beneficial for heart health.
• Lower in Carbohydrates (Compared to Pasta or Rice Dishes): This skillet is a great option for those watching their carbohydrate intake, especially when served without added grains.
• Relatively Low in Calories: For a satisfying and flavorful meal, the calorie count is moderate, making it suitable for weight management.

Important Considerations:

• Sodium Content: Be mindful of added salt, especially if using broth or soy sauce. You can reduce sodium by using low-sodium broth or soy sauce and seasoning with herbs and spices instead of excessive salt.
• Fat Content: While the fats are primarily healthy fats from olive oil and chicken, portion control is still important, especially for those watching their fat intake.
• Vegetable Variety: The more diverse the vegetables, the wider the range of nutrients you’ll get.
• Preparation Method: Sautéing and skillet cooking are generally healthy cooking methods that retain nutrients and minimize added fats compared to frying.

Disclaimer: These nutrition facts are estimates and should be used as a general guide. For precise nutritional information, you can use online nutrition calculators, entering the specific ingredients and quantities you used in your recipe.

Preparation Time for Chicken and Vegetable Skillet

One of the greatest advantages of the Chicken and Vegetable Skillet is its quick preparation time. It’s an ideal recipe for busy weeknights when you want a healthy and delicious meal without spending hours in the kitchen. Here’s a breakdown of the estimated preparation time:

Total Preparation Time: Approximately 35-45 minutes

• Prep Time (Chopping Vegetables, Cubing Chicken): 20-25 minutes
  • Washing and prepping vegetables (onion, bell peppers, broccoli, carrots, zucchini, tomatoes): 15-20 minutes
  • Cubing chicken and patting dry: 5 minutes
• Cooking Time (Searing Chicken, Sautéing Vegetables, Simmering): 15-20 minutes
  • Searing chicken: 5-7 minutes
  • Sautéing onions, garlic, and carrots: 5-7 minutes
  • Sautéing bell peppers and broccoli: 5-7 minutes
  • Simmering with sauce and finishing with zucchini and tomatoes: 5-7 minutes

Tips to Speed Up Preparation:

• Pre-Chopped Vegetables: Purchase pre-chopped vegetables from the grocery store to save time on chopping.
• Frozen Vegetables: Use frozen vegetables like broccoli florets or mixed vegetables. Just make sure to thaw and drain them before adding to the skillet.
• Efficient Chopping Techniques: Practice efficient knife skills to chop vegetables faster.
• Meal Prep in Advance: Chop vegetables and cube chicken ahead of time (e.g., on the weekend) and store them in airtight containers in the refrigerator. This can significantly reduce prep time on busy weeknights.
• Read the Recipe Through: Read the entire recipe before you start cooking to understand the steps and flow, making the process smoother.
• One-Pan Cooking: Skillet recipes are inherently faster because everything cooks in one pan, reducing both cooking time and cleanup.

Why This Recipe is Time-Saving:

• Quick Cooking Chicken: Chicken cubes cook relatively quickly in a skillet, especially when seared first.
• Fast-Cooking Vegetables: Most vegetables used in this recipe cook quickly in a skillet, especially when cut into smaller pieces.
• One-Pan Convenience: Cooking everything in one skillet minimizes cooking time and simplifies cleanup.
• Minimal Steps: The recipe involves straightforward steps, making it easy to follow even for beginner cooks.

With its relatively short preparation time, the Chicken and Vegetable Skillet is a fantastic option for a healthy and satisfying weeknight dinner that doesn’t compromise on flavor or nutrition.

How to Serve Chicken and Vegetable Skillet

The Chicken and Vegetable Skillet is a versatile dish that can be served in numerous ways, making it suitable for various occasions and dietary preferences. Here are some delicious serving suggestions:

Serving Options:

• As a Standalone Meal:
  • Simply as is: The Chicken and Vegetable Skillet is a complete and balanced meal on its own. Serve it hot in bowls or plates for a satisfying and healthy dinner.
  • With a sprinkle of fresh herbs: Garnish with fresh parsley, basil, or cilantro for added freshness and visual appeal.
  • A squeeze of lemon juice: A final squeeze of fresh lemon juice brightens the flavors just before serving.
• Over Grains:
  • Rice: Serve over fluffy white rice, brown rice, or quinoa for a heartier meal. The skillet juices and vegetables complement the grains beautifully.
  • Couscous or Quinoa: These lighter grains are excellent bases for the skillet, providing a healthy and flavorful accompaniment.
  • Polenta: Creamy polenta makes a comforting and delicious bed for the Chicken and Vegetable Skillet.
• With Bread:
  • Crusty Bread: Serve with slices of crusty bread, baguette, or sourdough bread for dipping into the flavorful skillet juices.
  • Garlic Bread: Garlic bread adds a rich and flavorful side that pairs perfectly with the skillet.
  • Pita Bread or Naan: Warm pita bread or naan can be used to scoop up the chicken and vegetables, creating a fun and interactive meal.
• Alongside Salads:
  • Green Salad: A simple green salad with a light vinaigrette provides a refreshing contrast to the warm skillet.
  • Mediterranean Salad: A Mediterranean salad with cucumbers, tomatoes, olives, and feta cheese complements the flavors of the skillet.
  • Quinoa Salad: A quinoa salad with vegetables and herbs adds extra nutrients and fiber to the meal.
• In Wraps or Bowls:
  • Lettuce Wraps: For a lighter, low-carb option, serve the Chicken and Vegetable Skillet in large lettuce leaves as wraps.
  • Buddha Bowls: Create Buddha bowls by combining the skillet with grains, legumes (like chickpeas or lentils), avocado, and a flavorful dressing.
• Toppings and Garnishes (To enhance flavor and presentation):
  • Fresh Herbs: Parsley, basil, cilantro, thyme, oregano.
  • Lemon Wedges: For squeezing fresh lemon juice.
  • Grated Parmesan Cheese: Adds a salty and savory touch.
  • Crumbled Feta Cheese: Adds a tangy and salty flavor.
  • Toasted Nuts or Seeds: Pine nuts, slivered almonds, sesame seeds for added texture and healthy fats.
  • Avocado or Guacamole: Adds creaminess and healthy fats.
  • Yogurt or Sour Cream: A dollop of plain yogurt or sour cream can add coolness and tanginess.

Serving Occasions:

• Weeknight Dinners: Perfect for quick and easy weeknight meals.
• Family Gatherings: A crowd-pleasing dish that can be easily scaled up for larger groups.
• Potlucks and Casual Parties: Transportable and enjoyable at room temperature as well.
• Meal Prep: Leftovers are great for lunch or meal prepping for the week.

By offering a variety of serving options and accompaniments, you can customize the Chicken and Vegetable Skillet to suit different tastes and occasions, ensuring everyone enjoys this delicious and versatile dish.

Additional Tips for the Best Chicken and Vegetable Skillet

To elevate your Chicken and Vegetable Skillet from good to absolutely fantastic, here are five additional tips to keep in mind:

1. Marinate the Chicken for Extra Flavor:

• Simple Marinade: Before cooking, marinate the chicken for at least 30 minutes (or up to a few hours) to infuse it with extra flavor and tenderness. A simple marinade could include olive oil, lemon juice, garlic powder, onion powder, Italian herbs, salt, and pepper.
• Flavor Boost: Marinating not only enhances the taste of the chicken but also helps to keep it moist during cooking.
• Variety of Marinades: Experiment with different marinades to change the flavor profile of the dish. Consider using teriyaki marinade, honey-mustard marinade, or a spicy chili-lime marinade.

2. Don’t Be Afraid to Roast the Vegetables for Deeper Flavor:

• Roasting Option: For a richer, slightly caramelized flavor in your vegetables, consider roasting them in the oven before adding them to the skillet.
• Roasting Process: Toss vegetables with olive oil, salt, pepper, and herbs, and roast at 400°F (200°C) for 15-20 minutes, or until slightly tender. Then, add them to the skillet with the chicken and continue cooking as directed.
• Flavor Depth: Roasting brings out the natural sweetness of vegetables and adds a slightly smoky, charred flavor that complements the chicken beautifully.

3. Deglaze the Skillet for a Flavorful Sauce:

• Deglazing Technique: After searing the chicken and before adding the vegetables, deglaze the skillet to create a flavorful sauce base.
• Deglazing Liquids: Use chicken broth, white wine, or even balsamic vinegar to deglaze. Pour the liquid into the hot skillet and scrape up any browned bits (fond) from the bottom of the pan with a spatula. These browned bits are packed with flavor.
• Enhanced Sauce: Deglazing adds depth and complexity to the sauce, making it richer and more flavorful.

4. Add a Touch of Acidity at the End for Brightness:

• Acidic Finish: A squeeze of fresh lemon juice or a splash of balsamic vinegar at the very end of cooking can significantly brighten the flavors of the dish and balance the richness.
• Flavor Balance: Acidity cuts through the richness of the chicken and vegetables, adding a refreshing zing.
• Other Acidic Options: You can also use a drizzle of red wine vinegar or a sprinkle of capers for a similar effect.

5. Garnish Generously for Visual Appeal and Freshness:

• Garnishing Importance: Garnishing is not just for aesthetics; it adds a final touch of flavor and freshness to the dish.
• Fresh Herb Garnishes: Fresh parsley, basil, cilantro, or chives are excellent choices for garnishing the Chicken and Vegetable Skillet. Sprinkle them generously over the finished dish.
• Other Garnishing Ideas: Consider adding toasted nuts, sesame seeds, a dollop of yogurt, or a sprinkle of red pepper flakes for extra visual appeal and flavor contrast.

By incorporating these additional tips, you can take your Chicken and Vegetable Skillet to the next level, creating a truly memorable and delicious meal that everyone will rave about.

Frequently Asked Questions (FAQ) About Chicken and Vegetable Skillet

Here are five frequently asked questions about making Chicken and Vegetable Skillet, along with helpful answers to ensure your recipe turns out perfectly every time:

Q1: Can I use frozen vegetables in this recipe?

A: Yes, you can definitely use frozen vegetables in Chicken and Vegetable Skillet. Frozen vegetables are a convenient and nutritious option, especially when fresh vegetables are not readily available or in season.

• How to Use Frozen Vegetables: Thaw frozen vegetables (like broccoli, carrots, peas, corn, or mixed vegetables) before adding them to the skillet. Thawing prevents excess moisture from steaming the dish and ensures they cook properly. Drain any excess water after thawing.
• Timing Adjustment: Frozen vegetables generally cook faster than fresh vegetables. Add them towards the end of the cooking process, similar to zucchini and tomatoes, to prevent them from becoming mushy.

Q2: Can I use chicken thighs instead of chicken breasts?

A: Absolutely! Chicken thighs are a fantastic alternative to chicken breasts in this recipe. Chicken thighs are generally more flavorful and tend to stay moister during cooking compared to chicken breasts.

• Thighs vs. Breasts: Boneless, skinless chicken thighs will work perfectly. You can cut them into 1-inch cubes just like you would with chicken breasts.
• Cooking Time: Chicken thighs may take slightly longer to cook through than chicken breasts. Ensure they are cooked to an internal temperature of 165°F (74°C).

Q3: How can I make this recipe spicier?

A: There are several ways to add a kick of spice to your Chicken and Vegetable Skillet:

• Red Pepper Flakes: Increase the amount of red pepper flakes in the recipe or add a pinch of cayenne pepper.
• Spicy Peppers: Add chopped jalapeños, serrano peppers, or other chili peppers to the skillet along with the vegetables. Adjust the amount based on your spice preference.
• Spicy Seasonings: Use spicy paprika, chili powder, or a Cajun seasoning blend.
• Hot Sauce: Serve the skillet with your favorite hot sauce on the side for those who want to add extra heat to their individual servings.

Q4: Can I prepare this skillet ahead of time?

A: Yes, Chicken and Vegetable Skillet is a great dish for meal prepping and can be prepared ahead of time.

• Make-Ahead Instructions: Cook the skillet according to the recipe instructions. Allow it to cool completely, then store it in an airtight container in the refrigerator for up to 3-4 days.
• Reheating: Reheat the skillet in a skillet over medium heat, stirring occasionally, until heated through. You can also reheat it in the microwave. Add a splash of broth or water if needed to prevent it from drying out during reheating.

Q5: What are some good variations for this recipe?

A: The Chicken and Vegetable Skillet is incredibly versatile and can be easily adapted to suit different tastes and dietary needs. Here are some variation ideas:

• Mediterranean Chicken Skillet: Use Mediterranean vegetables like eggplant, artichoke hearts, olives, and sun-dried tomatoes. Season with oregano, thyme, and a squeeze of lemon juice.
• Asian-Inspired Chicken Skillet: Use broccoli, snap peas, mushrooms, and bell peppers. Season with soy sauce, ginger, garlic, and a touch of sesame oil. Serve over rice noodles or quinoa.
• Lemon Herb Chicken Skillet: Emphasize lemon and fresh herbs like rosemary, thyme, and parsley. Add asparagus and green beans for vegetables.
• Creamy Chicken and Vegetable Skillet: Add a splash of heavy cream or coconut milk at the end of cooking for a creamy and richer sauce. You can also stir in a tablespoon of cream cheese or mascarpone.
• Vegetarian Skillet: Omit the chicken and add chickpeas, white beans, or tofu for protein. You can also increase the variety and quantity of vegetables.

By understanding these FAQs and their answers, you’ll be well-equipped to make the perfect Chicken and Vegetable Skillet, troubleshoot any issues, and customize the recipe to your liking!

Print