Name: One Skillet Protein Meal
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 1 lb chicken breast or thighs (cut into bite-size pieces); 7 oz broccoli florets; 1 medium red bell pepper (diced); 1 medium yellow bell pepper (diced); 1 small zucchini (sliced); 2 cloves garlic (minced); 2 tablespoons olive oil; 1 teaspoon paprika; ½ teaspoon chili powder (optional); ½ teaspoon salt (or to taste); ¼ teaspoon black pepper (or to taste); ½ cup chicken broth or water; 2 tablespoons soy sauce or tamari; Chopped fresh parsley or green onions (optional garnish)

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Ingredients

Chicken breast or thighs (450 g / 1 lb): Tender, bite-sized pieces providing a rich source of lean protein for muscle repair and satiety.
Broccoli florets (200 g / 7 oz): Fresh, crunchy florets packed with vitamins and fiber to boost immune health.
Red bell pepper (1 medium): Diced to add vibrant color and a sweet, crisp texture loaded with antioxidants.
Yellow bell pepper (1 medium): Diced for a contrasting mild sweetness and visual appeal, rich in vitamin C.
Zucchini (1 small): Sliced to contribute tender moisture and a subtle flavor that balances the dish.
Garlic cloves (2): Minced to infuse aromatic depth and natural antimicrobial properties.
Olive oil (2 tablespoons): Used for sautéing, providing healthy fats and helping flavors meld together.
Paprika (1 teaspoon): Adds smoky warmth and enhances the color and flavor profile.
Chili powder (½ teaspoon, optional): Optional heat element to elevate the spice level according to preference.
Salt (½ teaspoon, or to taste): Balances and intensifies all the flavors in the dish.
Black pepper (¼ teaspoon, or to taste): Adds subtle pungency and depth without overpowering other ingredients.
Chicken broth or water (½ cup): Helps create a flavorful sauce and keeps ingredients moist during simmering.
Soy sauce or tamari (2 tablespoons): Provides savory umami notes and depth of flavor, perfectly complementing the protein and veggies.
Fresh parsley or green onions (optional): Chopped as a fresh garnish to add brightness and color to the finished dish.

Instructions

Heat Olive Oil and Season Chicken: Warm olive oil in a large skillet over medium-high heat until hot but not smoking. Meanwhile, season the bite-sized chicken pieces with paprika, salt, and black pepper, evenly coating to develop flavor during cooking.
Cook Chicken Thoroughly: Add the seasoned chicken to the skillet and sauté for 5 to 7 minutes, turning occasionally. Cook until the chicken is browned on all sides and no longer pink inside, ensuring it’s juicy yet safe to eat. Remove and set aside to prevent overcooking.
Sauté Vegetables with Garlic: Using the same skillet, add minced garlic and your prepared broccoli florets, diced bell peppers, and sliced zucchini. Sauté for 4 to 5 minutes until the vegetables are vibrant, tender-crisp, and fragrant, preserving their texture and nutrients.
Combine Chicken and Vegetables: Return the cooked chicken to the skillet with the vegetables to unify the dish. This layering allows flavors to meld and ingredients to reheat gently without losing moisture.
Add Broth and Soy Sauce, Then Simmer: Pour in chicken broth (or water) and soy sauce or tamari, stirring well to create a light sauce that coats the ingredients. Simmer the mixture for 2 to 3 minutes, allowing flavors to deepen and the sauce to thicken slightly for a delicious finish.
Plate and Garnish: Serve the hot skillet meal onto plates or bowls. Garnish with chopped fresh parsley or green onions to add a refreshing color and subtle herbal notes, enhancing both visual appeal and taste.

You Must Know

Substitute chicken with shrimp, beef, or tofu to vary the protein for different dietary needs.
Add mushrooms, snap peas, or cauliflower to customize the vegetable mix and add textural variety.
Adjust chili powder or add red pepper flakes for a more intense spicy kick if you enjoy heat.
This recipe can be cooked in batches and stored in airtight containers for 3 to 4 days, perfect for meal prep.

Storage Tips

Store leftovers in airtight containers in the refrigerator for 3 to 4 days. Reheat gently on the stove or in the microwave to maintain texture and flavor.

Serving Suggestions

Serve over steamed rice, quinoa, or alongside crusty bread for a complete meal. A side salad or light soup complements this one-skillet dish nicely.

Professional Tips

For even cooking, cut chicken and vegetables into uniform sizes to ensure they cook through evenly.
Use a well-seasoned or non-stick skillet to prevent sticking and facilitate easy flipping and stirring.
Rest the cooked chicken outside the skillet to avoid overcooking while preparing vegetables, ensuring juiciness.

FAQs

Can I use frozen vegetables for this dish?: Yes, frozen vegetables can be used but adjust cooking time to prevent overcooking. Thaw and drain excess moisture if necessary.
What if I don’t have chicken broth?: You can substitute with water, vegetable broth, or even a splash of white wine for different flavor nuances.
How can I make this meal vegan?: Replace the chicken with firm tofu or tempeh and use vegetable broth instead of chicken broth while keeping soy sauce for umami.
Is this recipe suitable for meal prep?: Absolutely! It holds well refrigerated for up to four days and can be quickly reheated for convenient meals.
Can I increase the spice level?: Yes, increase chili powder quantity or add crushed red pepper flakes according to your preference to add more heat.
What’s the best side dish pairing?: Simple steamed rice, quinoa, or a green leafy salad pairs excellently, balancing the bold flavors of the skillet dish.
Can I prepare this in advance?: Yes, chop vegetables and marinate chicken ahead of time to reduce active cooking time during the meal.