Ez Chicken and Veggies for One
Perfectly portioned for one, "Ez Chicken and Veggies for One" is the ultimate quick and healthy dinner solution. This fuss-free recipe features tender, juicy chicken breast seasoned with a delightful blend of paprika, garlic powder, and Italian herbs, paired with a medley of colorful zucchini, red bell pepper, and carrots sautéed to tender-crisp perfection. With just 10 minutes of prep and 15 minutes of cooking time, it’s an ideal choice for busy weeknights or anyone seeking a wholesome, single-serving meal. Topped with optional grated parmesan for a savory finishing touch, this vibrant dish is as nutritious as it is delicious. Plus, it's all made in one skillet for minimal cleanup! Keywords: easy chicken and veggies, single-serving dinner, healthy one-pan meals, quick chicken dinner for one.
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Ingredients
- 1 piece (about 6 oz) boneless, skinless chicken breast
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.25 teaspoon paprika
- 0.25 teaspoon garlic powder
- 1 small (about 6 oz) zucchini
- 0.5 medium red bell pepper
- 1 small carrot
- 0.5 teaspoon dried Italian seasoning
- 1 tablespoon, grated parmesan cheese (optional)
Directions
Step 1
Preheat a nonstick skillet over medium heat.
Step 2
Pat the chicken breast dry with paper towels, then season with 1/4 teaspoon salt, 1/4 teaspoon black pepper, paprika, and garlic powder on both sides.
Step 3
Add 1/2 tablespoon olive oil to the skillet. Place the chicken breast in the pan and sear for 5-6 minutes on the first side, without moving it, until golden brown.
Step 4
Flip the chicken breast and sear for another 5-6 minutes on the other side, or until the internal temperature reaches 165°F (75°C). Remove the chicken from the skillet and set it aside to rest.
Step 5
While the chicken cooks, prepare the vegetables: dice the zucchini and red bell pepper into bite-sized pieces, and slice the carrot into thin rounds.
Step 6
In the same skillet, heat the remaining 1/2 tablespoon olive oil. Add the zucchini, red bell pepper, and carrot. Season with the remaining 1/4 teaspoon salt and 1/2 teaspoon Italian seasoning.
Step 7
Sauté the vegetables for 5-7 minutes, stirring occasionally, until they are tender-crisp.
Step 8
Slice the rested chicken breast into strips or bite-sized pieces.
Step 9
Plate the cooked vegetables and top with the sliced chicken. Sprinkle with parmesan cheese, if desired.
Step 10
Serve immediately and enjoy your simple, healthy meal!
Nutrition Facts
| Serving size | (474.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 528.5 |
| Total Fat 22.3g | 0% |
| Saturated Fat 4.9g | 0% |
| Polyunsaturated Fat 1.5g | |
| Cholesterol 149.0mg | 0% |
| Sodium 3025.7mg | 0% |
| Total Carbohydrate 22.0g | 0% |
| Dietary Fiber 4.7g | 0% |
| Total Sugars 15.7g | |
| Protein 57.5g | 0% |
| Vitamin D 9.6IU | 0% |
| Calcium 131.5mg | 0% |
| Iron 3.1mg | 0% |
| Potassium 1082.6mg | 0% |
Source of Calories