Ez Chicken and Veggies for One
Perfectly portioned for one, "Ez Chicken and Veggies for One" is the ultimate quick and healthy dinner solution. This fuss-free recipe features tender, juicy chicken breast seasoned with a delightful blend of paprika, garlic powder, and Italian herbs, paired with a medley of colorful zucchini, red bell pepper, and carrots sautéed to tender-crisp perfection. With just 10 minutes of prep and 15 minutes of cooking time, it’s an ideal choice for busy weeknights or anyone seeking a wholesome, single-serving meal. Topped with optional grated parmesan for a savory finishing touch, this vibrant dish is as nutritious as it is delicious. Plus, it's all made in one skillet for minimal cleanup! Keywords: easy chicken and veggies, single-serving dinner, healthy one-pan meals, quick chicken dinner for one.
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Recipe Information
Ingredients
- 1 piece (about 6 oz) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon paprika
- 0.25 teaspoon garlic powder
- 1 small (about 6 oz) zucchini
- 0.5 medium red bell pepper
- 1 small carrot
- 0.5 teaspoon dried Italian seasoning
- 1 tablespoon, grated parmesan cheese (optional)
Instructions
Preheat a nonstick skillet over medium heat.
Pat the chicken breast dry with paper towels, then season with 1/4 teaspoon salt, 1/4 teaspoon black pepper, paprika, and garlic powder on both sides.
Add 1/2 tablespoon olive oil to the skillet. Place the chicken breast in the pan and sear for 5-6 minutes on the first side, without moving it, until golden brown.
Flip the chicken breast and sear for another 5-6 minutes on the other side, or until the internal temperature reaches 165°F (75°C). Remove the chicken from the skillet and set it aside to rest.
While the chicken cooks, prepare the vegetables: dice the zucchini and red bell pepper into bite-sized pieces, and slice the carrot into thin rounds.
In the same skillet, heat the remaining 1/2 tablespoon olive oil. Add the zucchini, red bell pepper, and carrot. Season with the remaining 1/4 teaspoon salt and 1/2 teaspoon Italian seasoning.
Sauté the vegetables for 5-7 minutes, stirring occasionally, until they are tender-crisp.
Slice the rested chicken breast into strips or bite-sized pieces.
Plate the cooked vegetables and top with the sliced chicken. Sprinkle with parmesan cheese, if desired.
Serve immediately and enjoy your simple, healthy meal!
Nutrition Facts
Calories |
528 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.3 g | 29% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 1.5 g | ||
| Cholesterol | 149 mg | 50% | |
| Sodium | 3026 mg | 132% | |
| Total Carbohydrate | 22.0 g | 8% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 15.7 g | ||
| Protein | 57.5 g | 115% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 132 mg | 10% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1083 mg | 23% | |
*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.
