Healthy Chicken Breast with Zucchini and Squash Recipe
This Healthy Chicken Breast with Zucchini and Squash recipe offers a quick, nutritious, and flavorful meal featuring tender chicken breasts cooked with fresh zucchini and yellow squash, seasoned with Italian herbs and brightened with lemon juice and zest. Perfect for a low-calorie, wholesome dinner.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Low Calorie
Ingredients
Scale
Chicken
- 1 1/4 lbs boneless chicken breasts, diced
- 1 teaspoon garlic powder
- 3 teaspoons Italian seasoning
- Salt and black pepper to taste
- 2 tablespoons olive oil
Vegetables
- 10 oz zucchini, sliced
- 10 oz yellow squash, sliced
Seasoning & Garnish
- Juice and zest of 1 lemon
- Optional: Fresh parsley for garnish
Instructions
- Season the Chicken: In a bowl, combine the diced chicken breasts with salt, black pepper, Italian seasoning, and garlic powder. Mix well to ensure all pieces are evenly coated with the seasoning.
- Heat the Skillet: Place a large skillet over medium-high heat and add the olive oil. Allow the oil to heat up until shimmering but not smoking.
- Cook the Chicken: Add the seasoned chicken pieces to the hot skillet in a single layer. Let them cook undisturbed for about 5 to 6 minutes until the bottom side is nicely browned. Flip each piece and continue cooking for another 4 to 5 minutes until the chicken is cooked through and no longer pink inside.
- Add Vegetables: Add the sliced zucchini and yellow squash to the skillet with the chicken. Gently stir to combine everything evenly. Season the mixture with the remaining Italian seasoning, garlic powder, salt, and pepper.
- Sauté the Vegetables: Continue cooking for an additional 3 to 4 minutes, stirring occasionally, until the vegetables are tender but still crisp and vibrant.
- Finish with Lemon: Stir in the lemon juice and lemon zest to the skillet, allowing the fresh citrus flavors to meld with the chicken and vegetables. Remove from heat.
- Garnish and Serve: Optionally sprinkle fresh parsley over the dish before serving for an added burst of color and freshness. Serve warm.
Notes
- You can substitute fresh thyme or basil for Italian seasoning for a different flavor profile.
- Use chicken thighs instead of chicken breasts if you prefer darker meat; adjust cooking time accordingly.
- For a low sodium option, reduce added salt.
- Serve this dish over cooked quinoa or brown rice for a more filling meal.
- Leftovers can be stored in an airtight container in the fridge for up to 3 days.
Keywords: healthy chicken breast, zucchini recipes, yellow squash, quick chicken dinner, low calorie meals, Italian seasoning chicken
