South Beach Diet Veg Friendly Savory Chicken Saute
Savor the flavors of health and convenience with this South Beach Diet Veg-Friendly Savory Chicken Sauté, a high-protein, low-carb meal that's bursting with vibrant vegetables and perfectly seasoned chicken. Juicy bite-sized chicken is seared to perfection and paired with tender zucchini, crisp red bell peppers, and nutrient-rich broccoli, all tossed in a flavorful blend of garlic, oregano, and a light soy sauce base. With just 35 minutes from prep to plate, this one-pan wonder is perfect for busy weeknights or meal prepping. Serve it on its own or alongside leafy greens for a delicious, balanced dish that fits seamlessly into a South Beach Diet or any health-conscious lifestyle. Simple, wholesome, and irresistibly tasty, it’s a recipe that proves dieting never means sacrificing flavor!
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Recipe Information
Ingredients
- 2 pieces (approximately 1 pound) boneless, skinless chicken breasts
- 2 tablespoons olive oil
- 3 pieces garlic cloves, minced
- 2 medium-sized pieces zucchini, sliced into half-moons
- 1 piece red bell pepper, thinly sliced
- 2 cups broccoli florets
- 0.5 cup low-sodium chicken broth
- 2 tablespoons soy sauce, low-sodium
- 1 teaspoon dried oregano
- 0.5 teaspoon crushed red pepper flakes (optional)
- 0.5 teaspoon (or to taste) salt
- 0.5 teaspoon (or to taste) black pepper
- 2 tablespoons fresh parsley, chopped (optional garnish)
Instructions
Cut chicken breasts into bite-sized pieces and season with salt and black pepper. Set aside.
Heat 1 tablespoon of olive oil in a large sauté pan or skillet over medium-high heat.
Add the chicken to the pan and cook for 5-7 minutes until browned and cooked through, stirring occasionally. Once done, transfer the chicken to a plate and set aside.
In the same pan, reduce the heat to medium and add the remaining tablespoon of olive oil.
Add minced garlic and cook for 30 seconds until fragrant.
Add zucchini, red bell pepper, and broccoli florets to the pan. Sauté for 4-5 minutes, stirring occasionally, until vegetables are tender but still crisp.
Pour in chicken broth and soy sauce. Add dried oregano and red pepper flakes (if using). Stir everything together.
Return the cooked chicken pieces to the pan and stir to combine. Let everything simmer for 2-3 minutes to allow the flavors to meld together.
Taste and adjust seasonings with additional salt or black pepper, if needed.
Remove from heat and garnish with freshly chopped parsley, if desired.
Serve hot as a standalone dish or pair with a side of leafy greens for a complete meal!
Nutrition Facts
Calories |
1957 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 62.9 g | 81% | |
| Saturated Fat | 13.8 g | 69% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 771 mg | 257% | |
| Sodium | 2975 mg | 129% | |
| Total Carbohydrate | 37.7 g | 14% | |
| Dietary Fiber | 13.0 g | 46% | |
| Total Sugars | 16.9 g | ||
| Protein | 297.9 g | 596% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 297 mg | 23% | |
| Iron | 13.3 mg | 74% | |
| Potassium | 3953 mg | 84% | |
*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.
