Chop Quickie
Fast, flavorful, and perfect for busy weeknights, the Chop Quickie is your go-to recipe for a healthy, stir-fry-inspired meal in just 25 minutes! Loaded with tender, bite-sized chicken breast, crisp bell peppers, zucchini, and a hint of aromatic garlic and onion, this dish is bursting with color and freshness. A quick homemade sauce made from soy sauce, honey, and a kick of red pepper flakes ties everything together with the perfect balance of savory, sweet, and spicy. This one-pan wonder not only minimizes cleanup but also allows you to customize your serving style—enjoy it on its own, or serve over rice, quinoa, or noodles for a hearty, satisfying dinner. Simple, versatile, and irresistibly delicious, Chop Quickie is proof that dinner doesn’t have to be complicated to be amazing!
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Recipe Information
Ingredients
- 2 pieces chicken breast
- 1 medium bell pepper (any color)
- 1 medium zucchini
- 1 small onion
- 2 pieces garlic cloves
- 2 tablespoons olive oil
- 2 tablespoons soy sauce
- 1 tablespoon honey
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon red pepper flakes
- 1 spray cooking spray
Instructions
Dice the chicken breast into bite-sized pieces and set aside.
Cut the bell pepper, zucchini, and onion into small cubes. Mince the garlic cloves.
In a small bowl, mix together the soy sauce, honey, salt, black pepper, and red pepper flakes. This will be your sauce.
Heat a large skillet over medium-high heat and spray it lightly with cooking spray. Add the olive oil.
Once the oil is heated, add the diced chicken to the skillet. Cook for 5-6 minutes, stirring occasionally, until the chicken is browned and cooked through. Remove the chicken from the skillet and set aside.
In the same skillet, add the onion and garlic. Sauté for 2 minutes until fragrant.
Add the bell pepper and zucchini to the skillet. Stir-fry for 4-5 minutes until the vegetables are slightly tender but still crisp.
Return the cooked chicken to the skillet. Pour the sauce over the chicken and vegetables, making sure everything is evenly coated.
Cook for another 2-3 minutes, allowing the sauce to thicken slightly.
Serve hot on its own or over rice, quinoa, or noodles for a complete meal.
Nutrition Facts
Calories |
497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.3 g | 26% | |
| Saturated Fat | 3.7 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 1200 mg | 52% | |
| Total Carbohydrate | 20.3 g | 7% | |
| Dietary Fiber | 2.9 g | 10% | |
| Total Sugars | 14.5 g | ||
| Protein | 57.6 g | 115% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 69 mg | 5% | |
| Iron | 2.5 mg | 14% | |
| Potassium | 951 mg | 20% | |
*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.
