If you’re looking for a delicious and healthy meal that’s easy to prepare, look no further than this Healthy Chicken Breast with Zucchini and Squash recipe! This dish combines tender, juicy chicken breasts with vibrant, fresh vegetables, creating a flavorful and satisfying meal that’s perfect for busy weeknights or prepping for the week ahead. The brightness from the lemon juice and zest, combined with aromatic Italian spices, elevates this dish into something special that your whole family will enjoy. Plus, it’s packed with nutrition!

This recipe not only boasts a fantastic combination of flavors but also brings several health benefits to the table. Chicken breast is a lean source of protein, essential for muscle maintenance and overall health, while zucchini and yellow squash add vitamins, minerals, and fiber to your plate. Whether you’re on a dietary plan or simply seeking to eat more healthfully, this dish fits the bill perfectly. And the best part? It takes just under 30 minutes to prepare!

Why You’ll Love This Healthy Chicken Breast with Zucchini and Squash

Quick and Easy: Ready in less than 30 minutes, this recipe is perfect for busy evenings.
Flavorful: The combination of lemon juice, garlic, and Italian seasoning creates a deliciously fresh taste.
Nutritious: Packed with lean protein and fresh vegetables to satisfy your dietary needs.
Versatile: Easily adjustable to include other veggies or seasonings depending on your taste.
Meal Prep Friendly: Works great for prepping healthy lunches or dinners for the week.

Preparation Phase & Tools to Use

Before diving into cooking this Healthy Chicken Breast with Zucchini and Squash, it’s crucial to prepare your kitchen space efficiently. Start by gathering all your ingredients—this makes the cooking process smoother and more enjoyable. You’ll need a cutting board and a sharp knife for dicing the chicken and slicing the zucchini and yellow squash. A large skillet or frying pan is essential for this recipe to ensure proper cooking of the chicken and vegetables.

Additionally, having measuring spoons on hand will help you get the right amount of Italian seasoning and garlic powder. Make sure to have a citrus juicer or reamer for extracting the juice from the lemon effortlessly. Clean your workspace to avoid any cross-contamination, especially when handling raw chicken, and be prepared to cook at a medium-high heat to get that perfect sear on the chicken!

Ingredients

1¼ lbs boneless chicken breasts, diced
10 oz zucchini, sliced
10 oz yellow squash, sliced
2 tablespoons olive oil
3 teaspoons Italian seasoning
1 teaspoon garlic powder
Juice and zest of 1 lemon
Salt and black pepper, to taste
Optional: chopped fresh parsley, for garnish

Instructions

Step 1: Season the Chicken

Begin by taking your diced chicken breasts and placing them in a mixing bowl. Sprinkle in the garlic powder, half of the Italian seasoning, along with salt and pepper to taste. Toss the ingredients together until the chicken is well-coated with the seasonings. This step is vital as it infuses flavor into the chicken, ensuring every bite is delicious!

Step 2: Sear the Chicken

Heat a large skillet over medium-high heat and add the olive oil. Once the oil is shimmering, carefully place the seasoned chicken in the skillet. Allow the chicken to sear without stirring for about 5 to 6 minutes. This undisturbed cooking helps develop a beautifully browned exterior. After that, flip each piece and continue to cook for an additional 4 to 5 minutes until the chicken is fully cooked through, reaching an internal temperature of 165°F.

Step 3: Add the Vegetables

Once the chicken is fully cooked, it’s time to introduce the sliced zucchini and yellow squash to the skillet. Sprinkle the remaining Italian seasoning over the vegetables. Stir well to combine all the ingredients in the skillet. Cook for about 3 to 4 minutes until the vegetables are tender-crisp. This ensures that they still retain their vibrant color and nutritional value while allowing them to soak up the flavors from the chicken.

Step 4: Finish with Lemon

As the final touch, squeeze the juice of the lemon over the chicken and veggies, and add the zest for an extra burst of flavor. Toss everything once more to ensure the lemony goodness is distributed evenly. Remove from heat, garnish with chopped fresh parsley (if desired), and serve hot!

Variations

Protein: Substitute the chicken with shrimp or tofu for a different lean protein option.
Vegetables: Swap in bell peppers, asparagus, or broccoli for more variety.
Spices: Add red pepper flakes for heat or parsley for a fresh taste.

Cooking Notes

Ensure that the chicken is diced uniformly for even cooking.
If using larger veggies, consider cutting them smaller to match the cooking time of the chicken.
Keep the skillet at medium-high heat to achieve a proper sear without burning.
Adjust the amount of lemon juice based on your preference for acidity.

Serving Suggestions

Pair this dish with brown rice or quinoa for a wholesome, filling meal.
Serve with a side salad dressed lightly with vinaigrette to balance the richness.

Tips

Meal prep this dish by storing leftovers in an airtight container for up to 4 days.
Add a sprinkle of parmesan cheese on top for an extra layer of flavor.
Experiment with different herbs like thyme or oregano for a personalized touch.
Use a non-stick skillet to minimize sticking; alternatively, use a cast-iron skillet for excellent heat retention!

Prep Time, Cook Time, Total Time

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Nutritional Information

Calories: 360
Protein: 45g
Sodium: 600mg

FAQs

Can I use frozen vegetables in this recipe?

Yes, you can use frozen zucchini and yellow squash. Just be sure to thaw them and drain any excess water before cooking.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or on the stovetop.

Can I substitute chicken breast with thighs?

Absolutely! Chicken thighs work wonderfully in this recipe due to their tender, juicy nature.

What can I serve this dish with?

This chicken dish pairs well with quinoa, brown rice, or a light salad.

Conclusion

In conclusion, this Healthy Chicken Breast with Zucchini and Squash recipe stands out as an ideal meal for those seeking something quick, nutritious, and packed with flavor. Perfect for any night of the week, it’s a dish that promises variety, ease, and satisfaction. The combination of chicken with tender vegetables and a zingy hint of lemon creates a delightful experience for your palate. So why not give this recipe a try and see how it fits into your meal routine? We’d love to hear your thoughts, any variations you’ve tried, or even how it worked out for your meal prep! Share your experiences below and happy cooking!