Healthy Chicken Breast with Zucchini and Squash

Hey there, friends! If you’re looking for a wholesome dish that’s bursting with flavor, then you must try this Healthy Chicken Breast with Zucchini and Squash. This recipe is perfect for busy weeknights or a cozy gathering. With tender chicken and vibrant veggies, it’s not just nutritious but also incredibly satisfying. Plus, it can easily adapt to your taste preferences!

Why You’ll Love This Recipe

• Quick and Easy: This dish takes only 25 minutes from start to finish, making it ideal for a weeknight meal.
• Flavorful: The combination of Italian seasoning, garlic powder, and fresh lemon zest gives this dish a delightful flavor profile.
• Versatile: Pair it with rice, quinoa, or a fresh salad for a complete meal that suits any occasion.
• Nutritious: Packed with lean protein and vegetables, this recipe is guilt-free and supports a healthy lifestyle.
• Family-Friendly: Kids love the tender chicken and colorful veggies, making it a hit for the whole family.

Tools and Preparation

Before we dive into the cooking process, let’s gather our tools to make preparation smooth and efficient.

Essential Tools and Equipment

• Knife
• Cutting board
• Skillet
• Measuring spoons
• Spatula

Importance of Each Tool

• Knife: A sharp knife ensures quick and safe chopping of chicken and vegetables.
• Skillet: Using a good-quality skillet allows for even cooking and helps achieve that perfect sear on the chicken.
• Measuring spoons: Accurate measurements are key to balancing flavors in your dish.

Ingredients

For the Chicken

• 1 1/4 lbs boneless chicken breasts, diced into small pieces
• 2 tablespoons olive oil, split
• 2 tablespoons butter, split (or additional olive oil)
• Salt and freshly ground black pepper, to taste
• 3 teaspoons italian seasoning, split
• 1 teaspoon garlic powder, split

For the Vegetables

• 10 oz. (2 small) zucchini, sliced (halve if thick)
• 10 oz. (2 small) yellow squash, sliced (halve if thick)

For the Flavoring

• 1 teaspoon lemon zest, with extra for garnish
• 1/2 teaspoon onion powder

For Garnish

• 1/3 cup grated parmesan cheese, or more to taste
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh lemon juice

Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

How to Make Healthy Chicken Breast with Zucchini and Squash

Step 1: Prepare the Ingredients

Start by preparing all your ingredients. Dice the chicken breasts into small pieces, slice the zucchini and squash, and measure out your seasonings.

Step 2: Season the Chicken

In a bowl, combine the diced chicken with salt, pepper, half of the Italian seasoning, garlic powder, onion powder, and lemon zest. Toss until well coated.

Step 3: Heat the Skillet

Heat 1 tablespoon of olive oil and 1 tablespoon of butter in a skillet over medium-high heat until hot.

Step 4: Cook the Chicken

Add the seasoned chicken to the skillet in an even layer. Cook for about 5-7 minutes until golden brown and cooked through. Stir occasionally to ensure even cooking.

Step 5: Add Veggies

Once the chicken is cooked, lower the heat slightly. Add zucchini and yellow squash to the skillet along with remaining olive oil and butter. Sprinkle in the rest of the Italian seasoning.

Step 6: Sauté Until Tender

Sauté everything together for approximately 3-5 minutes until vegetables are tender but still vibrant in color.

Step 7: Finish with Flavorings

Remove from heat. Stir in lemon juice, chopped parsley, and grated parmesan cheese. Adjust seasoning as needed.

Step 8: Serve & Enjoy!

Serve immediately with extra lemon zest on top for garnish. Enjoy your Healthy Chicken Breast with Zucchini and Squash!

How to Serve Healthy Chicken Breast with Zucchini and Squash

This dish is versatile and can be served in various ways to enhance your dining experience. Here are some serving suggestions that pair wonderfully with Healthy Chicken Breast with Zucchini and Squash.

Serve Over Rice

• Serve the chicken and vegetables over a bed of fluffy white or brown rice for a satisfying meal. The rice absorbs the flavors, making each bite delicious.

With Quinoa

• Pair it with quinoa for a protein-packed side. This nutty grain complements the dish well and adds extra texture.

Wrap in Lettuce

• For a low-carb option, serve the chicken mixture wrapped in lettuce leaves. Add some fresh herbs for an added burst of flavor.

Top with Extra Parmesan

• Garnish your plate with additional grated parmesan cheese. It melts beautifully and enhances the dish’s creaminess.

How to Perfect Healthy Chicken Breast with Zucchini and Squash

To achieve the best results with this recipe, consider these helpful tips. They will elevate your dish and impress your family or guests.

• Marinate the chicken: Allow your chicken to marinate for at least 30 minutes before cooking. This adds depth to the flavor.
• Use fresh ingredients: Fresh zucchini and squash make a noticeable difference in taste. Choose vegetables that are firm and vibrant.
• Adjust seasoning: Taste as you go! You can always add more salt, pepper, or Italian seasoning according to your preference.
• Cook on medium heat: Avoid high heat when cooking the chicken to ensure it remains juicy. Medium heat allows for even cooking without drying out.

Best Side Dishes for Healthy Chicken Breast with Zucchini and Squash

Complementing your main dish with the right sides can enhance the overall meal experience. Here are some excellent side dishes that go well with Healthy Chicken Breast with Zucchini and Squash.

1. Garlic Mashed Potatoes: Creamy mashed potatoes seasoned with garlic provide comfort alongside the dish.
2. Steamed Broccoli: Lightly steamed broccoli adds color and nutrients, balancing out the meal perfectly.
3. Roasted Sweet Potatoes: Sweet potatoes roasted until caramelized bring a natural sweetness that pairs nicely with savory chicken.
4. Cauliflower Rice: A low-carb alternative, cauliflower rice is light yet filling, making it an excellent side choice.
5. Garden Salad: A fresh salad made from mixed greens, tomatoes, and cucumbers offers a crunchy contrast to the cooked ingredients.
6. Couscous Salad: Fluffy couscous mixed with herbs and lemon provides a refreshing side that complements the flavors of the main dish.
7. Grilled Asparagus: Lightly grilled asparagus adds a smoky flavor, enhancing your dining experience while keeping it healthy.
8. Sautéed Spinach: Quick sautéed spinach drizzled with olive oil brings a nutritious green option to your plate.

Common Mistakes to Avoid

Avoiding common mistakes can make your cooking experience smoother and more enjoyable. Here are some pitfalls to watch out for:

• Skipping the seasoning: Failing to season your chicken and vegetables properly can lead to bland flavors. Always use salt, pepper, and herbs generously.
• Overcooking the chicken: Cooking chicken for too long can make it dry and tough. Aim for a golden brown color and check doneness with a meat thermometer.
• Not preparing the vegetables correctly: Cutting zucchini and squash into uneven sizes can cause inconsistent cooking. Make sure they are all similar in thickness.
• Neglecting to preheat the pan: Starting with a cold pan prevents browning and flavor development. Heat your skillet before adding oil or butter.
• Forgetting about garnishes: Skipping fresh herbs or lemon zest can take away from the dish’s brightness. Always finish with a sprinkle of parsley or zest for added flavor.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container for up to 3 days.
• Allow the dish to cool completely before sealing the container.

Freezing Healthy Chicken Breast with Zucchini and Squash

• Freeze in a freezer-safe bag or container for up to 3 months.
• Label containers with the date for easy tracking.

Reheating Healthy Chicken Breast with Zucchini and Squash

• Oven: Preheat to 350°F (175°C) and reheat covered for about 15-20 minutes until warmed through.
• Microwave: Heat on medium power in short bursts, stirring occasionally until hot.
• Stovetop: Reheat in a skillet over medium heat, stirring frequently until warmed through.

Frequently Asked Questions

What is the best way to season Healthy Chicken Breast with Zucchini and Squash?

The best way is to use a combination of Italian seasoning, garlic powder, salt, and pepper. This enhances the flavors of both chicken and vegetables.

Can I use other vegetables in this recipe?

Yes! Feel free to substitute other seasonal vegetables like bell peppers or asparagus for added variety.

How do I know when the chicken is fully cooked?

Chicken is fully cooked when it reaches an internal temperature of 165°F (75°C). Use a meat thermometer for accuracy.

Is this recipe suitable for meal prep?

Absolutely! This Healthy Chicken Breast with Zucchini and Squash is perfect for meal prep as it stores well and reheats nicely.

Final Thoughts

This Healthy Chicken Breast with Zucchini and Squash recipe is not only delicious but also versatile! You can easily customize it by adding different vegetables or adjusting seasonings. Give it a try; it’s a nutritious choice that everyone will enjoy!

Did You Enjoy Making This Recipe? Please rate this recipe with ⭐⭐⭐⭐⭐ or leave a comment.

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Healthy Chicken Breast with Zucchini and Squash

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• Author: Dian
• Total Time: 25 minutes
• Yield: Serves 4

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Description

Indulge in a wholesome and flavorful dish with this Healthy Chicken Breast with Zucchini and Squash recipe. Perfect for busy weeknights or cozy family dinners, this delightful meal features tender chicken paired with vibrant zucchini and squash, all seasoned to perfection with Italian herbs and zesty lemon. Not only is it quick to prepare—ready in just 25 minutes—but it’s also nutritious, delivering lean protein and fresh vegetables in every bite. Easily adaptable to suit your taste preferences, this dish will quickly become a favorite at your table.

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Ingredients

Scale 1x2x3x

• 1 1/4 lbs boneless chicken breasts, diced
• 2 tablespoons olive oil
• 10 oz zucchini, sliced
• 10 oz yellow squash, sliced
• 1 teaspoon lemon zest
• 1/3 cup grated parmesan cheese
• Salt and freshly ground black pepper, to taste
• 3 teaspoons Italian seasoning, split
• 1 teaspoon garlic powder, split
• 1/2 teaspoon onion powder
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh lemon juice

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Instructions

1. Dice the chicken and slice the zucchini and squash. Season chicken with salt, pepper, Italian seasoning, garlic powder, onion powder, and lemon zest.
2. Heat olive oil in a skillet over medium-high heat. Add seasoned chicken; cook until golden brown (5-7 minutes).
3. Lower heat; add zucchini and squash along with remaining olive oil. Sauté for 3-5 minutes until tender.
4. Stir in lemon juice, parsley, and parmesan cheese before serving.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: Main
• Method: Sautéing
• Cuisine: American

Nutrition

• Serving Size: 1 plate (approximately 250g)
• Calories: 320
• Sugar: 3g
• Sodium: 420mg
• Fat: 15g
• Saturated Fat: 5g
• Unsaturated Fat: 9g
• Trans Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 40g
• Cholesterol: 90mg