quick and easy dinner recipes healthy step by step guide
This recipe is a true example of quick and easy dinner recipes healthy and family friendly. Thin strips of chicken cook fast in a single skillet with colorful vegetables and simple herbs, then are served over brown rice or quinoa for a complete balanced meal. Everything comes together in about twenty minutes, which makes it perfect for busy weeknights and simple meal prep.
Equipment
- Large skillet or frying pan
- Cutting board
- Sharp kitchen knife
- Measuring cups
- Measuring spoons
- Wooden spoon or heat safe spatula
Ingredients
- 1.5 pounds boneless skinless chicken breast, cut into thin strips
- 1 tablespoon olive oil
- 1 medium yellow onion, thinly sliced
- 2 cloves garlic, minced
- 1 red bell pepper, thinly sliced
- 1.5 cups small broccoli florets
- 1 cup zucchini, cut into thin half moons
- 1 cup grated carrot or very thinly sliced carrot
- 0.5 teaspoon fine sea salt, plus more to taste
- 0.25 teaspoon ground black pepper
- 1 teaspoon dried Italian herb blend
- 0.5 teaspoon smoked paprika or sweet paprika
- For serving
- 3 cups cooked brown rice or cooked quinoa
- 2 tablespoons chopped fresh parsley or cilantro
- 1 lemon, cut into wedges
Instructions
- Step one prepare the ingredientsRinse and dry all vegetables.Slice the chicken breast into thin strips so the pieces cook quickly and evenly.Thinly slice the onion.Mince the garlic.Slice the red bell pepper into thin strips.Cut the broccoli into small florets.Cut the zucchini into thin half moons and grate the carrot or slice it very thin.
- Step two sear the chickenPlace a large skillet over medium high heat and allow it to warm for one to two minutes.Add the olive oil and tilt the pan so the oil coats the surface.Add the chicken strips in a single layer as much as possible.Cook without moving the chicken for about three minutes so a light golden crust forms on the bottom.Stir and turn the strips, then cook about three more minutes until the outside is lightly browned and the inside is almost cooked through.
- Step three add vegetables and seasoningAdd the sliced onion, garlic, red bell pepper, broccoli, zucchini, and carrot to the skillet with the chicken.Stir well so the vegetables mix with the chicken and pick up any browned bits from the bottom of the pan.Sprinkle in the sea salt, black pepper, dried Italian herbs, and smoked paprika.Toss everything together until the seasoning coats all the pieces.
- Step four cook until tenderContinue to cook over medium to medium high heat for about five to seven minutes, stirring often.The vegetables should become bright in color and tender while still slightly crisp, and the chicken should be fully cooked with no pink in the center.If the pan seems dry, add a small splash of water and stir to create a light sauce and prevent sticking.
- Step five finish the skilletTurn off the heat.Squeeze the juice from one or two lemon wedges over the mixture in the skillet, taking care to avoid seeds.Stir again and taste a small bite.Add a pinch more salt or pepper if needed.
- Step six servePlace a scoop of warm cooked brown rice or quinoa into each bowl or plate.Spoon the chicken and vegetable mixture over the grains so each serving has plenty of chicken and vegetables.Sprinkle with chopped fresh parsley or cilantro.Serve with extra lemon wedges on the side so each person can add more brightness to taste.
Notes
This skillet is a flexible base for many quick and easy dinner recipes healthy enough for regular rotation. You can replace part of the chicken with cooked chickpeas or white beans to add more fiber, or use firm tofu cubes for a plant based version. In that case, brown the tofu in the hot skillet before adding vegetables.
For a lower carbohydrate dinner, serve the chicken and vegetables alone in a bowl or over steamed cauliflower rice instead of brown rice or quinoa. For a higher protein meal, increase the chicken to about 2 pounds or use quinoa as the grain.
Leftovers keep well in the refrigerator for three to four days. Store them in airtight containers and reheat gently in a skillet with a spoon of water until steaming hot. You can also freeze portions of the chicken and vegetable mixture without the rice for up to two months, then thaw in the refrigerator and reheat when needed.