Healthy Chicken Breast with Zucchini and Squash

Hey there, friends! If you’re searching for a quick and nutritious meal, look no further than this Healthy Chicken Breast with Zucchini and Squash recipe. This dish is not only vibrant and full of flavor but also packed with essential nutrients. Perfect for weeknight dinners or meal prep, it’s a versatile option that caters to various dietary preferences while being easy to whip up!

Why You’ll Love This Recipe

• Quick and Easy: With a total time of just 25 minutes, you can enjoy a healthy meal without spending hours in the kitchen.
• Nutrient-Rich: Packed with protein from chicken and vitamins from zucchini and squash, this recipe supports a balanced diet.
• Flavorful: The combination of Italian seasoning, garlic powder, and fresh lemon juice elevates this dish with delicious flavors.
• Versatile: Perfect as a standalone meal or served over rice or quinoa for added texture.
• Family-Friendly: This dish appeals to both kids and adults, making it an ideal choice for family dinners.

REMEMBER

WANT TO SAVE THIS RECIPE? CLICK BELOW AND PIN IT

PIN

Tools and Preparation

To get started on your healthy chicken breast with zucchini and squash, you’ll need a few essential tools.

Essential Tools and Equipment

• Skillet
• Cutting board
• Chef’s knife
• Measuring spoons
• Spatula

Importance of Each Tool

• Skillet: A good skillet ensures even cooking and helps achieve the perfect sear on the chicken.
• Chef’s knife: Having a quality knife makes chopping vegetables quick and safe.
• Measuring spoons: Accurate measurements help maintain flavor balance in your dish.

Ingredients

For the Chicken

• 1 1/4 lbs boneless chicken breasts, diced into small pieces
• 2 tablespoons olive oil, split
• 2 tablespoons butter, split (or additional olive oil)
• Salt and freshly ground black pepper
• 3 teaspoons italian seasoning, split
• 1 teaspoon garlic powder, split

For the Vegetables

• 10 oz. (2 small) zucchini, sliced (halve if thick)
• 10 oz. (2 small) yellow squash, sliced (halve if thick)
• 1 teaspoon lemon zest, with extra for garnish

For the Topping

• 1/3 cup grated parmesan cheese (or more to taste)
• 2 tablespoons chopped fresh parsley
• 2 tablespoons fresh lemon juice

Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

How to Make Healthy Chicken Breast with Zucchini and Squash

Step 1: Prepare the Ingredients

Start by dicing the chicken breasts into small pieces. Slice both zucchini and yellow squash into rounds, ensuring they are similar in thickness for even cooking.

Step 2: Season the Chicken

In a bowl, mix the diced chicken with olive oil, salt, pepper, 2 teaspoons of Italian seasoning, and garlic powder. Ensure each piece is well-coated.

Step 3: Cook the Chicken

Heat a skillet over medium-high heat. Once hot, add one tablespoon of butter. Add the seasoned chicken to the skillet in a single layer. Cook for about 5–7 minutes until golden brown and cooked through. Remove from the skillet and set aside.

Step 4: Sauté the Vegetables

In the same skillet, add another tablespoon of butter along with sliced zucchini and yellow squash. Season with salt, pepper, remaining Italian seasoning, onion powder, and lemon zest. Sauté for about 3–5 minutes until tender yet crisp.

Step 5: Combine Ingredients

Add the cooked chicken back into the skillet with vegetables. Stir in lemon juice and let everything cook together for an additional minute.

Step 6: Serve

Remove from heat. Top with grated parmesan cheese and chopped parsley before serving warm. Enjoy your healthy chicken breast with zucchini and squash!

How to Serve Healthy Chicken Breast with Zucchini and Squash

Serving Healthy Chicken Breast with Zucchini and Squash can elevate your meal. This dish is versatile and pairs well with various sides or toppings to enhance flavors.

Fresh Herb Garnish

• Sprinkle freshly chopped parsley over the dish for a vibrant touch that adds both flavor and color.

Lemon Wedge

• Serve with a lemon wedge on the side. A squeeze of fresh lemon juice brightens the dish and enhances its freshness.

Quinoa Bowl

• Place the chicken and vegetables over a bed of fluffy quinoa. This adds a nutritious grain component that complements the meal.

Mixed Green Salad

• Pair this dish with a simple mixed green salad. The crisp greens provide a refreshing contrast to the warm chicken and veggies.

Whole Wheat Wrap

• Roll the chicken and zucchini mixture in a whole wheat wrap for a delicious, portable lunch option.

Rice Pilaf

• Serve it alongside rice pilaf for an aromatic touch. The flavors of herbs in the pilaf will harmonize beautifully with the main dish.

How to Perfect Healthy Chicken Breast with Zucchini and Squash

Perfecting this recipe involves attention to detail. Here are some tips to make it even better:

• Use fresh ingredients: Fresh zucchini and squash enhance flavor significantly compared to canned or frozen alternatives.

• Preheat your pan: Ensure your cooking pan is hot before adding oil. This helps achieve a nice sear on your chicken.

• Don’t overcrowd the pan: Cook in batches if necessary. Overcrowding can lead to steaming rather than browning, which affects texture.

• Adjust seasoning: Taste as you cook. Feel free to add more salt, pepper, or Italian seasoning based on your preference.

• Rest before serving: Allow the cooked chicken to rest for a few minutes before serving. This ensures juiciness in every bite.

• Experiment with spices: Try adding other spices like paprika or cumin for varied flavor profiles that suit your taste.

Best Side Dishes for Healthy Chicken Breast with Zucchini and Squash

To create a balanced meal, consider these side dishes that pair perfectly with Healthy Chicken Breast with Zucchini and Squash:

1. Garlic Mashed Potatoes
   Creamy mashed potatoes infused with garlic make for a comforting side that balances the dish’s freshness.

2. Steamed Broccoli
   Lightly steamed broccoli adds color and nutrients without overpowering the main flavors of the chicken and veggies.

3. Roasted Sweet Potatoes
   Sweet potatoes bring sweetness and are easy to prepare in the oven while your chicken cooks.

4. Couscous Salad
   A couscous salad mixed with cherry tomatoes, cucumbers, and feta cheese provides a refreshing contrast.

5. Balsamic Glazed Brussels Sprouts
   Roasted Brussels sprouts drizzled with balsamic glaze add a savory-sweet element to complement your meal.

6. Cauliflower Rice
   For a low-carb option, serve cauliflower rice seasoned with herbs as an alternative base under the chicken mixture.

7. Grilled Asparagus
   Grilled asparagus lightly drizzled with olive oil offers an elegant touch alongside your healthy main course.

8. Corn on the Cob
   Sweet corn on the cob brings seasonal flavor that pairs wonderfully with grilled chicken dishes.

Common Mistakes to Avoid

When making Healthy Chicken Breast with Zucchini and Squash, it’s easy to overlook some important details. Here are common mistakes to watch out for:

• Not seasoning well: Under-seasoning the chicken can result in bland flavors. Make sure to use enough salt, pepper, and spices for a tasty dish.
• Overcooking the vegetables: Cooking zucchini and squash too long can make them mushy. Keep a close eye on them and remove from heat once tender.
• Skipping the lemon zest: Omitting lemon zest means missing out on bright flavor. Always add it for a fresh, zesty finish.
• Using cold chicken: Starting with cold chicken can lead to uneven cooking. Let your chicken sit at room temperature for about 15 minutes before cooking.
• Neglecting to prep ingredients: Not having everything ready can lead to chaos in the kitchen. Prep all ingredients beforehand for a smooth cooking process.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the refrigerator for up to 3 days.

Freezing Healthy Chicken Breast with Zucchini and Squash

• Freeze in a freezer-safe container or bag.
• Can be frozen for up to 2 months.

Reheating Healthy Chicken Breast with Zucchini and Squash

• Oven: Preheat your oven to 350°F (175°C). Cover with foil and heat for about 15-20 minutes until warmed through.
• Microwave: Place in a microwave-safe dish, cover, and heat on high for 1-2 minutes until heated thoroughly.
• Stovetop: In a skillet over medium heat, add a splash of water or broth, cover, and stir occasionally until warmed.

Frequently Asked Questions

Here are answers to some common questions about preparing Healthy Chicken Breast with Zucchini and Squash.

Can I use other vegetables in this recipe?

Yes! Feel free to substitute or add other veggies like bell peppers or asparagus based on your preference.

How do I ensure my chicken is cooked perfectly?

Use a meat thermometer; chicken should reach an internal temperature of 165°F (75°C) to ensure it’s fully cooked.

What can I serve with Healthy Chicken Breast with Zucchini and Squash?

This dish pairs well with brown rice, quinoa, or a simple green salad for a complete meal.

Is Healthy Chicken Breast with Zucchini and Squash good for meal prep?

Absolutely! It’s perfect for meal prep because it reheats well and maintains its flavor over time.

Final Thoughts

Healthy Chicken Breast with Zucchini and Squash is not only delicious but also versatile. You can customize it by adding your favorite herbs or spices. It’s a quick meal that doesn’t compromise on flavor—perfect for busy weeknights!