Description
Healthy Chicken Breast with Zucchini and Squash
This colorful and flavorful dish combines tender chicken with zucchini and squash for a healthy and satisfying meal. Perfect for busy weeknights, this easy recipe highlights fresh ingredients with a hint of lemon and Italian spices, making it a go-to for a light yet hearty dinner. Serve it on its own or over orzo for an extra filling option!
1 1/4 lbs boneless chicken breasts, diced
2 tbsp olive oil, divided
2 tbsp butter, divided
Salt and pepper to taste
3 tsp Italian seasoning, divided
1 tsp garlic powder, divided
1/2 tsp onion powder
1 tsp lemon zest, plus extra for garnish
10 oz zucchini, sliced
10 oz yellow squash, sliced
1/3 cup grated parmesan cheese
2 tbsp fresh parsley, chopped
2 tbsp fresh lemon juice
Directions:
1. Heat 1 tbsp olive oil in a skillet. Season chicken with 2 tsp Italian seasoning, 1/2 tsp garlic powder, onion powder, lemon zest, salt, and pepper. Cook chicken for 3 minutes per side until done. Set aside.
2. In the same skillet, heat remaining oil and butter. Add zucchini, squash, and remaining seasonings. Cook for 4 minutes.
3. Return chicken to the skillet, toss with lemon juice, and garnish with parmesan and parsley.
Prep Time: 15-20 min
Kcal: ~280 per serving
Step-by-Step Guide
Follow these detailed instructions for perfect results every time. First, prep all ingredients: dice the chicken, slice the zucchini and squash, zest and juice the lemon, and chop the parsley. This mise en place is crucial for smooth cooking. Next, in a large bowl, combine the diced chicken with 2 tsp Italian seasoning, 1/2 tsp garlic powder, the onion powder, lemon zest, salt, and pepper. Toss thoroughly to coat. Heat 1 tbsp olive oil in a large skillet over medium-high heat. Add the chicken in a single layer, cooking undisturbed for 3 minutes to get a good sear. Flip and cook for another 3-4 minutes until cooked through. Transfer to a clean plate.
Without cleaning the skillet, add the remaining 1 tbsp olive oil and 1 tbsp butter. Once the butter melts, add the sliced zucchini and yellow squash. Season them with the remaining 1 tsp Italian seasoning and 1/2 tsp garlic powder, plus salt and pepper. Sauté for 4-5 minutes, stirring occasionally, until the vegetables are tender-crisp and lightly browned.
Serving Suggestions
This versatile dish can be adapted to suit any meal. For a low-carb option, serve it directly from the skillet. To make it more filling, spoon it over a bed of cooked orzo, quinoa, or brown rice. The starchy base will soak up the delicious pan juices. For a complete dinner, pair it with a simple side salad dressed with a light vinaigrette. Garnish with extra lemon zest, parsley, and a sprinkle of red pepper flakes for a touch of heat.
How-to Summary
In brief: Season and sear diced chicken breast until cooked through. Remove from the pan. In the same skillet, sauté sliced zucchini and yellow squash with Italian seasoning until tender. Return the chicken to the pan, toss everything with fresh lemon juice, and finish with grated Parmesan and fresh parsley.
Frequently Asked Questions
Can I use chicken thighs instead of breasts?
Yes, boneless, skinless chicken thighs are an excellent substitute. They may require an extra minute or two of cooking time. Their richer flavor pairs wonderfully with the vegetables.
How can I store and reheat leftovers?
Store in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over medium heat with a splash of water or chicken broth to prevent drying out. Avoid the microwave, as it can make the zucchini mushy.
Is this recipe freezer-friendly?
We do not recommend freezing this dish. The high water content in zucchini and squash causes them to become very soft and watery when thawed, ruining the texture.
What can I use instead of Italian seasoning?
Create your own blend using dried oregano, basil, thyme, and rosemary. A simple combination of 1 tsp oregano and 1/2 tsp each of basil and thyme works perfectly.
My vegetables are releasing too much water. How do I fix this?
Ensure your skillet is hot before adding the vegetables and avoid overcrowding. Cook them in batches if necessary. Let the water evaporate by cooking for an additional 1-2 minutes without a lid.
Common Mistakes to Avoid
- Overcrowding the Pan: Adding all the chicken at once steams it instead of searing it. Cook in batches if your skillet isn’t large enough.
- Overcooking the Squash: Zucchini and yellow squash cook quickly. Aim for tender-crisp (al dente) texture to avoid mushiness.
- Skipping the Lemon Zest: The zest adds a potent, bright citrus aroma that the juice alone cannot provide. Do not omit it.
- Using Pre-Grated Parmesan: Pre-grated cheese often contains anti-caking agents that prevent it from melting smoothly. Freshly grate your Parmesan for the best flavor and texture.
Conclusion
This Healthy Chicken Breast with Zucchini and Squash is a testament to how simple ingredients can create a truly satisfying meal. It’s a balanced, flavorful, and quick dinner solution that doesn’t compromise on taste or nutrition. By following the step-by-step guide and heeding the common mistakes, you’ll master this recipe in no time. It’s a dependable, colorful dish that will earn a permanent spot in your weekly dinner rotation.