If you’re seeking a satisfying, healthy meal that combines ease and taste in a single skillet, this One-Pot Chicken and Vegetables Skillet by Eatwell101 is a must-try. Packed with lean protein and vibrant vegetables, it’s a perfect low-carb option for those craving a balanced meal without spending hours in the kitchen. Whether you’re a meal-prepper or just want a quick, nutritious dinner, this recipe delivers both flavor and nourishment. Let’s dive into the ingredients, explore some cooking tips, and discover why this dish is a staple for health-conscious home cooks.
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One-Pot Chicken and Vegetables Skillet
Golden, garlicky, and absolutely irresistible! These Garlic Parmesan Chicken Skewers are a must-try for any BBQ or dinner party! 🍗✨
- Total Time: 25 minutes
Ingredients
- 1 lb (450g) skinless, boneless chicken breast, cut into 1-inch pieces
- 2 zucchini, sliced
- 2 red bell peppers, chopped into chunks
- 1 broccoli crown, broken into florets
- 1/2 onion, sliced
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil (divided)
- 2 tablespoons Cajun seasoning
- 1/4 cup (60ml) low-sodium chicken broth
- 1 tablespoon fresh parsley, chopped (for garnish)
- 1/2 teaspoon red chili pepper flakes (optional, for garnish)
Instructions
1. Marinate and Season the Chicken
Begin by placing the cubed chicken breast in a large bowl. Season with a generous sprinkle of salt and pepper to taste. Drizzle 1 tablespoon of olive oil over the chicken, add the Cajun seasoning, and toss everything together until the chicken is well-coated. This quick marinade infuses the meat with deep flavors, ensuring that every bite is savory and satisfying.
2. Sear the Chicken
Heat a large skillet over medium heat and add the remaining 1 tablespoon of olive oil. Once hot, add the seasoned chicken bites to the skillet in a single layer. Let the chicken cook undisturbed for about 5-7 minutes until it’s fully cooked through and develops a golden, slightly crispy exterior. Once done, transfer the chicken to a plate and set aside. This step is key for locking in the chicken’s juiciness and creating a depth of flavor that will carry through the whole dish.
3. Sauté the Vegetables
Using the same skillet, add the sliced onion, adding a bit more olive oil if necessary to prevent sticking. Sauté for 2 minutes, allowing the onion to soften and release its natural sweetness. Next, add the broccoli florets, sliced zucchini, and red bell peppers. Sprinkle with a bit more Cajun seasoning if desired. Cook the vegetables on medium heat, stirring occasionally, until they become crisp-tender—about 5-7 minutes. This keeps the vegetables fresh and vibrant while letting them absorb the Cajun spices for a rich, savory taste.
4. Deglaze with Chicken Broth and Combine
Once the vegetables are nearly done, pour in the chicken broth to deglaze the skillet. This not only prevents sticking but also lifts all the caramelized bits left from the chicken and vegetables, adding more flavor to the sauce. Finally, add the cooked chicken bites back into the skillet, stirring to combine everything. Allow the mixture to cook for another minute or two, just enough to meld the flavors together.
5. Garnish and Serve
Turn off the heat and sprinkle with red chili pepper flakes if you like an extra kick, and garnish with freshly chopped parsley. Serve immediately, and enjoy every flavorful, wholesome bite!
Notes
- Spice Level: Cajun seasoning can vary in spice intensity depending on the brand. If you’re new to spicy foods or cooking for children, start with a smaller amount and adjust to taste. Alternatively, an Italian herb blend or a dash of smoked paprika will add flavor without the heat.
- Protein Options: If chicken isn’t your preference, this recipe also works well with shrimp or even diced tofu. Simply adjust the cooking time accordingly—shrimp, for example, will cook in about 3-4 minutes.
- Vegetable Substitutions: This recipe is versatile, and nearly any vegetable will work. Carrots, mushrooms, snap peas, or green beans are all great additions. Add harder vegetables like carrots or potatoes first, giving them a few extra minutes to cook through.
- Meal Prep and Leftovers: This skillet meal is ideal for meal prep. Store any leftovers in an airtight container in the refrigerator for up to three days. To reheat, simply warm in the skillet over medium heat until everything is heated through, adding a splash of broth if necessary.
- Prep Time: 10 minutes
- Cook Time: 15 Minutes
- Category: Main Course
- Method: One Pot / Skillet
The Appeal of the One-Pot Chicken and Vegetables Skillet
This dish’s beauty lies in its simplicity and versatility. In just 20 minutes, you’ll have a skillet filled with tender chicken bites and a medley of vegetables cooked to crisp perfection. The Cajun seasoning brings a warming depth, balancing the subtle sweetness of red bell peppers and zucchini with a slight kick from optional chili flakes. Each bite combines the juiciness of chicken with the crunch of fresh vegetables, creating a symphony of textures and flavors that’s both comforting and energizing. Plus, it all comes together in a single pan, making cleanup a breeze!
Ingredients Breakdown
Each ingredient in this recipe contributes to its wholesome taste and nutritional benefits:
- Chicken Breast: Lean, high in protein, and low in fat, chicken breast serves as the main protein source here. When cut into 1-inch pieces, it cooks quickly and evenly, absorbing the Cajun spices for a burst of flavor in every bite.
- Zucchini: This versatile vegetable is low in calories and high in vitamins A and C. Its mild flavor complements the spiciness of Cajun seasoning, while its firm texture holds up well in the skillet, offering a delightful bite.
- Red Bell Peppers: These sweet, crunchy peppers add a vibrant color and a healthy dose of vitamin C. They balance the heat from the Cajun seasoning and chili flakes with their natural sweetness.
- Broccoli Florets: Broccoli brings a nice crunch and earthy flavor to the mix. Rich in fiber, vitamin K, and antioxidants, it’s an excellent way to boost the nutritional profile of this dish.
- Onion: Sliced onion lends a savory depth that enhances the chicken and vegetables, rounding out the flavors beautifully as it softens during cooking.
- Cajun Seasoning: This spice blend delivers a kick of heat along with flavors of garlic, paprika, and a hint of herbs. It’s essential for adding complexity and boldness to the dish.
- Olive Oil: Olive oil helps to coat the chicken and vegetables, ensuring a golden brown sear. It also provides healthy fats, adding richness to the meal.
- Chicken Broth: Deglazing with chicken broth intensifies the flavors while adding moisture to the skillet. The broth combines with the spices to create a light sauce that brings everything together.
- Fresh Parsley: Sprinkling parsley at the end adds freshness and a pop of color. This herb is rich in antioxidants and vitamins A, C, and K, providing a refreshing finish to the dish.
- Red Chili Pepper Flakes (Optional): For those who love an extra layer of heat, a sprinkle of chili flakes brings a fiery touch, amplifying the Cajun notes.
Step-by-Step Cooking Instructions
1. Season the Chicken
- In a large bowl, add 1 lb of chicken breast cut into 1-inch pieces.
- Season with 1/4 teaspoon each of salt and pepper, drizzle with 1 tablespoon of olive oil, and sprinkle 2 tablespoons of Cajun seasoning.
- Toss to coat the chicken evenly, ensuring each piece is seasoned well. This step infuses the chicken with a zesty, spicy kick that sets the foundation for the dish.
2. Sear the Chicken
- Heat a large skillet over medium heat and add 1 tablespoon of olive oil.
- Once the oil is hot, add the seasoned chicken pieces. Cook for about 5-7 minutes, stirring occasionally, until the chicken is fully cooked and lightly browned.
- Remove the chicken from the skillet and set aside on a plate. This process locks in the juices, giving the chicken a tender, flavorful bite.
3. Stir-Fry the Vegetables
- In the same skillet, add a bit more olive oil if needed, then toss in the sliced onion. Cook for about 2 minutes until it begins to soften, releasing its savory aroma.
- Add the broccoli florets, zucchini slices, and red bell pepper chunks. Sprinkle with a pinch more Cajun seasoning to enhance their flavor.
- Stir frequently and cook on medium heat until the vegetables are crisp-tender, about 4-5 minutes. You want them slightly softened but still vibrant and crunchy.
4. Deglaze and Combine
- Pour in 1/4 cup of low-sodium chicken broth to deglaze the pan. Use a spatula to scrape any browned bits from the bottom—this adds rich flavor to the dish.
- Return the cooked chicken to the skillet, stirring to combine with the vegetables. Allow the mixture to simmer for a minute, letting the flavors meld together.
5. Garnish and Serve
- Turn off the heat and sprinkle with fresh parsley and, if desired, red chili pepper flakes for a spicy finish.
- Serve the skillet hot and enjoy the harmonious blend of tender chicken, crisp vegetables, and spicy Cajun flavors.
Tips for Success
- Use High-Quality Cajun Seasoning: The seasoning defines the flavor profile, so opt for a Cajun blend you enjoy. Adjust the amount based on your spice tolerance, or make a homemade mix with paprika, garlic powder, and cayenne for more control.
- Ensure Even Cooking of Vegetables: Cut vegetables uniformly so they cook at the same rate. If using broccoli, keep the florets medium-sized for a perfect tender-crisp texture.
- Substitute for Cajun Seasoning: If Cajun seasoning isn’t available, try a mix of smoked paprika, garlic powder, cayenne pepper, and dried thyme for a similar effect.
Ingredient Substitutions and Variations
- Chicken Thighs: Swap chicken breast for boneless, skinless chicken thighs if you prefer a juicier, richer flavor.
- Vegetable Variations: Feel free to add or swap vegetables based on seasonality or preference. Cherry tomatoes, snap peas, and mushrooms are excellent choices that add unique textures and flavors.
- Spice Level Adjustments: For a milder flavor, omit the red chili pepper flakes and reduce the Cajun seasoning slightly. If you love spice, add a diced jalapeño to the mix for extra heat.
Serving Suggestions
This dish pairs well with:
- Cauliflower Rice: For a low-carb option, serve the skillet over cauliflower rice. The mild flavor of cauliflower complements the spices, adding volume to the meal without extra carbs.
- Whole Grain Pasta or Quinoa: For a heartier dish, serve alongside a portion of whole-grain pasta or quinoa. These add fiber and make the meal more filling.
- A Fresh Side Salad: Balance the warm, spiced flavors with a simple side salad of mixed greens, cucumbers, and a light vinaigrette for added freshness.
Why You’ll Love This Recipe
This One-Pot Chicken and Vegetables Skillet isn’t just a meal; it’s a delightful experience in color, flavor, and texture. The aroma of sizzling Cajun spices combined with fresh vegetables fills the kitchen with warmth and anticipation. Each bite offers a balance of juicy, tender chicken and crisp vegetables, all tied together by a subtle heat that invites another forkful. The best part? It’s healthy, low-carb, and uses minimal equipment, making it accessible to even the busiest home cooks. Try this recipe for a quick, flavorful dinner that promises to satisfy without any guilt!