This simple dish features tender chicken breast paired with fresh zucchini and squash for a tasty, healthy meal. It’s light, colorful, and packed with nutrients!
I love how quick and easy it is to make! Just grill or bake the chicken and sauté the veggies. It’s the perfect dinner when I want something healthy but not too fussy.
Key Ingredients & Substitutions
Chicken Breasts: Boneless, skinless chicken breasts are perfect for this dish because they cook up juicy and tender. If you want a different protein, consider using turkey breasts or even firm tofu for a vegetarian option.
Zucchini and Yellow Squash: These vegetables add great flavor and color. If they’re not available, you can substitute with bell peppers, asparagus, or eggplant. Each option offers a different taste and texture that’s still delicious!
Olive Oil: Olive oil adds richness and flavor while cooking. If you prefer, you can use avocado oil or even melted coconut oil. Just keep in mind that the flavor may change slightly!
Garlic: Fresh garlic gives a wonderful aroma to the dish. If you’re in a pinch, garlic powder will work as a substitute; use about 1/8 teaspoon per clove.
How Do I Properly Sear Chicken for Best Results?
Searing your chicken is a great way to lock in flavor and moisture. Here’s how to do it right:
- Make sure your skillet is hot before adding the chicken; this helps achieve a nice golden crust.
- Pat the chicken dry with paper towels – moisture can prevent browning.
- Avoid crowding the skillet; if it’s overcrowded, the chicken will steam rather than sear.
- Don’t flip the chicken too soon; let it sear properly for about 3-4 minutes before flipping.
Following these tips will give you beautifully browned chicken that adds great texture and flavor to your dish!
Easy Healthy Chicken Breast with Zucchini and Squash
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 medium zucchini, sliced into half-moons
- 1 medium yellow squash, sliced into half-moons
- 2 tablespoons olive oil, divided
- 2 cloves garlic, minced
- 1 teaspoon dried Italian herbs (or a mix of oregano, basil, thyme)
- Salt and pepper, to taste
- Fresh parsley or basil, chopped (optional, for garnish)
- Lemon wedges (optional, for serving)
Time Needed:
This quick and healthy dish will take around 30 minutes to prepare and cook. You’ll spend about 10 minutes prepping the ingredients and then 20 minutes cooking the chicken and vegetables. It’s perfect for a busy weeknight dinner!
Step-by-Step Instructions:
1. Preheat Your Cooking Surface:
Start by preheating your oven to 400°F (200°C). You can also prepare a grill pan on medium-high heat if you’d prefer grilling the chicken instead of baking it.
2. Prepare the Chicken:
Take the chicken breasts and pat them dry with paper towels. Season both sides of the chicken with salt, pepper, and half of the dried Italian herbs to add flavor.
3. Sear the Chicken:
In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Once it’s hot, carefully add the seasoned chicken breasts. Sear them until they’re golden brown on both sides, which should take about 3-4 minutes for each side.
4. Bake the Chicken:
After searing, transfer the entire skillet into the oven. Let the chicken bake for about 12-15 minutes. You’ll know it’s cooked when its internal temperature reaches 165°F (74°C). If you opted for grilling, finish cooking until it reaches the same internal temperature.
5. Sauté the Vegetables:
While the chicken is cooking, grab another pan and heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté it for about 30 seconds until it’s aromatic but not burnt.
6. Add Zucchini and Squash:
Now, toss in the sliced zucchini and yellow squash. Season with salt, pepper, and the remaining Italian herbs. Stir occasionally and cook until the vegetables are tender and slightly caramelized, around 6-8 minutes.
7. Rest the Chicken:
Once the chicken is done, take it out of the oven and let it rest for about 5 minutes before slicing. This helps retain the juices!
8. Serve and Enjoy:
Plate the sliced chicken breasts alongside your sautéed zucchini and squash. If you’d like, garnish with fresh parsley or basil and a squeeze of lemon juice for added flavor. Enjoy your healthy and delicious meal!
FAQ for Easy Healthy Chicken Breast with Zucchini and Squash
Can I Use Frozen Chicken Breasts?
Yes, you can use frozen chicken breasts! Just make sure to thaw them completely in the fridge overnight before cooking. Pat them dry and season as directed in the recipe to ensure the best texture and flavor.
How Can I Adjust This Recipe for a Vegetarian Option?
To make this dish vegetarian, substitute the chicken with firm tofu or tempeh. Press and cube the tofu, then season it similarly before sautéing or baking until golden. The cooking times may vary, so check for browning and warmth throughout.
What’s the Best Way to Store Leftovers?
Store leftover chicken and vegetables in an airtight container in the fridge for up to 3 days. To reheat, gently warm them in the microwave or on the stovetop, adding a splash of olive oil or a dash of broth to keep it moist.
Can I Add Other Vegetables to This Dish?
Absolutely! Feel free to get creative. Bell peppers, carrots, broccoli, or asparagus would all complement this dish beautifully. Just remember to adjust the cooking time if you add denser vegetables, ensuring they become tender.
