Healthy Chicken Breast with Zucchini and Squash is a quick and tasty dish that combines lean protein with fresh vegetables. This meal is not only healthy but also easy to prepare, making it perfect for busy weeknights. The bright colors of the zucchini and squash, paired with the juicy chicken, create a delicious plate that the whole family will enjoy.
Why Make This Recipe
This recipe is a great choice for several reasons. First, it is low in calories and packed with nutrients. Chicken breast provides lean protein, while zucchini and squash add fiber and vitamins. Second, it is quick to make, allowing you to whip up a healthy dinner in just 30 minutes. Lastly, the flavors from the lemon and Italian seasoning brighten the dish, making it appealing to everyone at the table.
How to Make Healthy Chicken Breast with Zucchini and Squash
Ingredients:
- 1 1/4 lbs boneless chicken breasts, diced
- 2 tablespoons olive oil
- 10 oz zucchini, sliced
- 10 oz yellow squash, sliced
- 1 teaspoon garlic powder
- 3 teaspoons Italian seasoning
- Juice and zest of 1 lemon
- Salt and black pepper to taste
- Optional: Fresh parsley for garnish
Directions:
- Season diced chicken breast with salt, pepper, Italian seasoning, and garlic powder in a bowl.
- Heat a large skillet over medium-high heat. Add olive oil.
- Cook seasoned chicken pieces in the skillet for about 5-6 minutes on one side until browned, then flip and cook another 4-5 minutes until cooked through.
- Add zucchini and yellow squash to the skillet, stirring gently to combine. Season with remaining Italian seasoning, garlic powder, salt, and pepper.
- Cook for an additional 3-4 minutes until vegetables are tender yet crisp.
- Stir in lemon juice, lemon zest, and garnish with fresh parsley before serving.
How to Serve Healthy Chicken Breast with Zucchini and Squash
Serve this dish hot, straight from the skillet. You can enjoy it on its own, or pair it with a side of brown rice or quinoa for a more filling meal. The bright colors and fresh taste make it an appealing option for lunch or dinner.
How to Store Healthy Chicken Breast with Zucchini and Squash
To store leftovers, let the chicken and vegetables cool to room temperature. Then, place them in an airtight container and store in the refrigerator for up to 3 days. You can reheat the dish in the microwave or on the stove until warmed through.
Tips to Make Healthy Chicken Breast with Zucchini and Squash
- Make sure not to overcook the vegetables; they should be tender but still have a bit of crunch.
- Feel free to add other veggies, like bell peppers or cherry tomatoes, to vary the flavors.
- For extra flavor, marinate the chicken for about 30 minutes before cooking it.
Variation
If you want to change this recipe a bit, you can substitute the chicken breast with turkey or even tofu for a vegetarian option. You can also experiment with different herbs and spices based on your preference or what you have on hand.
FAQs
Q: Can I use frozen vegetables instead of fresh?
A: Yes, you can use frozen zucchini and squash. Just make sure to thaw and drain them well before cooking to avoid excess moisture.
Q: Can I make this recipe ahead of time?
A: Yes, you can cook the dish a day in advance. Just store it in an airtight container in the refrigerator and reheat when ready to serve.
Q: How can I make this recipe spicy?
A: If you enjoy a little heat, add red pepper flakes or diced jalapeños while cooking the chicken and vegetables for an extra kick.
Healthy Chicken Breast with Zucchini and Squash
Ingredients
Main ingredients
- 1.25 lbs boneless chicken breasts, diced Lean protein source
- 2 tablespoons olive oil For cooking
- 10 oz zucchini, sliced Fresh vegetable
- 10 oz yellow squash, sliced Fresh vegetable
- 1 teaspoon garlic powder For seasoning
- 3 teaspoons Italian seasoning For seasoning
- 1 each lemon, juice and zest Adds flavor
- Salt and black pepper to taste For seasoning
- Optional: Fresh parsley for garnish For presentation
Instructions
Preparation
- Season the diced chicken breast with salt, pepper, Italian seasoning, and garlic powder in a bowl.
Cooking
- Heat a large skillet over medium-high heat and add olive oil.
- Cook the seasoned chicken pieces in the skillet for about 5-6 minutes on one side until browned, then flip and cook another 4-5 minutes until cooked through.
- Add zucchini and yellow squash to the skillet, stirring gently to combine. Season with the remaining Italian seasoning, garlic powder, salt, and pepper.
- Cook for an additional 3-4 minutes until the vegetables are tender yet crisp.
- Stir in lemon juice and zest, and garnish with fresh parsley before serving.