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.

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

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)

Directions

Step 1

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.

Step 2

In a small bowl, mix the salt, black pepper, paprika, and garlic powder. Use this spice mixture to season the chicken pieces evenly.

Step 3

Heat a large non-stick skillet or frying pan over medium heat. Add 1 tablespoon of olive oil to the pan.

Step 4

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.

Step 5

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.

Step 6

Add the baby spinach to the pan and stir for 1-2 minutes until it wilts. Return the cooked chicken to the pan.

Step 7

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.

Step 8

Taste and adjust seasoning if needed. You can add a pinch more salt or a dash of soy sauce for extra flavor.

Step 9

Transfer the pan fry to a serving platter or individual plates. Garnish with freshly chopped parsley if desired.

Step 10

Serve immediately and enjoy your 'Terrific and Tasty Tidy Friday Pan Fry'!

Nutrition Facts

Serving size	(1499.7g)

Amount per serving	% Daily Value*
Calories	1780.4

Total Fat 87.4g	0%
Saturated Fat 18.9g	0%
Polyunsaturated Fat 2.8g
Cholesterol 433.3mg	0%
Sodium 5221.9mg	0%
Total Carbohydrate 129.7g	0%
Dietary Fiber 20.9g	0%
Total Sugars 27.8g
Protein 126.4g	0%

Vitamin D 0IU	0%
Calcium 286.9mg	0%
Iron 15.8mg	0%
Potassium 2755.7mg	0%

*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.

Source of Calories

Fat: 43.4%

Protein: 27.9%

Carbs: 28.6%