Description
Weeknight dinners find their hero in this 20-minute one-pan chicken and veggies dish, where simple ingredients create a delicious meal. Minimal cleanup and maximum flavor make this recipe a perfect solution when you need quick, nutritious comfort on busy evenings.
Ingredients
Scale
Main Protein:
- 2 chicken breasts (or thighs), boneless, skinless, cut into bite-sized pieces
Fresh Vegetables:
- 1 cup cherry or grape tomatoes, halved
- 1 bell pepper (red, yellow, or green), chopped
- 1 small zucchini or yellow squash, chopped
- 1/2 red onion, sliced
- 2 cloves garlic, minced
Seasonings and Oil:
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1 teaspoon paprika
- 1 teaspoon Italian seasoning
- 1/4 teaspoon crushed red pepper flakes (optional)
- Fresh parsley or basil for garnish (optional)
Instructions
- Prep your ingredients with precision: Thoroughly cleanse and uniformly slice vegetables into bite-sized portions. Trim chicken into consistent pieces, ensuring excess moisture is completely absorbed using paper towels.
- Create a robust seasoning blend by gently massaging chicken with olive oil, incorporating salt, black pepper, paprika, and Italian seasoning until each morsel is evenly coated.
- Activate a large skillet over medium-high temperature, introducing olive oil. Carefully arrange chicken pieces, allowing golden caramelization without immediate movement. After 4-5 minutes, flip and continue cooking 3-4 minutes until exterior develops a rich, crispy texture and interior reaches complete doneness.
- Utilize the same skillet, supplementing with additional olive oil if necessary. Introduce bell peppers, zucchini, and red onion, allowing vegetables to soften and develop slight caramelization over 5-7 minutes. Incorporate minced garlic and tomatoes, continuing cooking until aromatic and tender.
- Reunite cooked chicken with sautéed vegetables, thoroughly integrating ingredients. Permit brief additional cooking to harmonize flavors, adjusting seasoning to personal preference.
- Elevate presentation by garnishing with freshly chopped parsley or basil. Serve immediately, optionally accompanied by rice, quinoa, or crusty bread to transform into a complete, satisfying meal.
Notes
- Swap chicken with tofu or tempeh for a vegetarian version that maintains the same delicious flavor profile and cooking technique.
- Select high-quality, fresh vegetables for maximum taste and nutrition, ensuring they are similar in size for even cooking and appealing presentation.
- Pat chicken completely dry before seasoning to help achieve a perfect golden-brown exterior with crispy edges that lock in moisture and enhance overall texture.
- Consider using a non-stick skillet or well-seasoned cast iron pan to prevent sticking and create beautiful caramelization without burning the ingredients.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 4
- Calories: 250
- Sugar: 4 g
- Sodium: 600 mg
- Fat: 12 g
- Saturated Fat: 2 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 10 g
- Fiber: 3 g
- Protein: 30 g
- Cholesterol: 70 mg