Chicken and Garden Vegetables
Elevate your weeknight dinners with this vibrant and healthy *Chicken and Garden Vegetables* recipe. Juicy, golden-seared chicken breasts are nestled in a colorful medley of zucchini, yellow squash, carrots, and cherry tomatoes, all brought together with fragrant garlic, fresh parsley, and a hint of lemon. Enhanced by a light chicken broth sauce and a touch of dried oregano, this one-pan dish is as wholesome as it is flavorful. Ready in under an hour, it’s perfect for busy evenings and packed with nutrients thanks to the addition of baby spinach. Serve it warm for a comforting, gluten-free, and low-carb meal that’s as nourishing as it is satisfying.
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Recipe Information
Ingredients
- 4 pieces chicken breasts
- 3 tablespoons olive oil
- 3 cloves garlic cloves, minced
- 2 medium zucchini, sliced into rounds
- 2 medium yellow squash, sliced into rounds
- 3 large carrots, sliced
- 1.5 cups cherry tomatoes, halved
- 2 cups baby spinach
- 2 tablespoons fresh parsley, chopped
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.5 cup chicken broth
- 2 tablespoons lemon juice, freshly squeezed
Instructions
Heat 2 tablespoons of olive oil in a large skillet over medium-high heat.
Season the chicken breasts with 0.5 teaspoon of salt and 0.25 teaspoon of black pepper.
Place the chicken breasts in the skillet and sear them for 4-5 minutes on each side until golden brown. Remove from the skillet and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil and reduce the heat to medium.
Add the minced garlic and cook for 30 seconds until fragrant.
Add the zucchini, yellow squash, and carrots to the skillet. Cook for 5 minutes, stirring occasionally, until the vegetables soften slightly.
Stir in the cherry tomatoes, baby spinach, parsley, oregano, remaining salt, and remaining black pepper. Cook for 2-3 minutes until the spinach wilts.
Return the seared chicken breasts to the skillet, nestling them among the vegetables.
Pour the chicken broth and lemon juice over the chicken and vegetables.
Cover the skillet with a lid and reduce the heat to low. Simmer for 10-15 minutes, or until the chicken is fully cooked through (internal temperature reaches 165°F or 74°C).
Taste and adjust the seasoning if needed.
Serve the chicken and garden vegetables warm, garnished with additional parsley if desired.
Nutrition Facts
Calories |
466 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.3 g | 22% | |
| Saturated Fat | 3.3 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 749 mg | 33% | |
| Total Carbohydrate | 19.0 g | 7% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 10.0 g | ||
| Protein | 59.1 g | 118% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 108 mg | 8% | |
| Iron | 3.9 mg | 22% | |
| Potassium | 1480 mg | 31% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
