Terrific and Tasty Tidy Friday Pan Fry
Transform your weeknight dinners with the "Terrific and Tasty Tidy Friday Pan Fry," a quick and flavorful one-pan meal packed with wholesome ingredients! This vibrant recipe combines tender, spiced chicken thighs, sautéed red bell peppers, zucchini, and red onions, all infused with a tangy hint of soy sauce and lemon juice. It's perfectly finished with wilted baby spinach and hearty cooked quinoa or rice, making it a balanced and satisfying dish. Ready in just 40 minutes, this easy-to-make skillet meal is ideal for anyone craving a nutritious and delicious dinner. Garnish with fresh parsley for a bright, herbaceous touch, and enjoy a meal that's as effortless as it is tasty! Perfect for busy nights, this pan fry brings bold flavors while keeping cleanup to a minimum.
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Recipe Information
Ingredients
- 500 grams Boneless chicken thighs
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 teaspoon Paprika
- 1 teaspoon Garlic powder
- 2 tablespoons Olive oil
- 1 whole Red bell pepper
- 1 whole Zucchini
- 2 cups Baby spinach
- 1 whole Red onion
- 2 cups Cooked quinoa or rice
- 1 tablespoon Soy sauce
- 1 tablespoon Lemon juice
- 2 tablespoons Fresh parsley (optional for garnish)
Instructions
Start by preparing the ingredients. Dice the red bell pepper, zucchini, and red onion into bite-sized pieces. Cut the chicken thighs into evenly sized strips or cubes for quick cooking.
In a small bowl, mix the salt, black pepper, paprika, and garlic powder. Use this spice mixture to season the chicken pieces evenly.
Heat a large non-stick skillet or frying pan over medium heat. Add 1 tablespoon of olive oil to the pan.
Once the oil is hot, add the seasoned chicken to the pan. Cook for 6-8 minutes or until the chicken is golden brown and fully cooked through. Remove the chicken from the pan and set it aside on a clean plate.
In the same pan, add the remaining 1 tablespoon of olive oil. Toss in the chopped red onion, bell pepper, and zucchini. Sauté for 5-6 minutes, stirring occasionally, until the vegetables are slightly softened but still retain some crunch.
Add the baby spinach to the pan and stir for 1-2 minutes until it wilts. Return the cooked chicken to the pan.
Stir in the cooked quinoa or rice, soy sauce, and lemon juice. Toss everything together to ensure the flavors are evenly combined and the dish is warmed through.
Taste and adjust seasoning if needed. You can add a pinch more salt or a dash of soy sauce for extra flavor.
Transfer the pan fry to a serving platter or individual plates. Garnish with freshly chopped parsley if desired.
Serve immediately and enjoy your 'Terrific and Tasty Tidy Friday Pan Fry'!
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 22.9 g | 29% | |
| Saturated Fat | 5.1 g | 26% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 131 mg | 44% | |
| Sodium | 742 mg | 32% | |
| Total Carbohydrate | 27.3 g | 10% | |
| Dietary Fiber | 4.8 g | 17% | |
| Total Sugars | 3.4 g | ||
| Protein | 39.0 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 68 mg | 5% | |
| Iron | 3.8 mg | 21% | |
| Potassium | 737 mg | 16% | |
*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.
