Chicken and Vegetables Skillet Recipe

• 分量: 4 servings
• 調理時間: 15 minutes
• 総時間: 35 minutes

材料

2 tablespoons olive oil (divided)

1 pound boneless skinless chicken breasts (cut into 1-inch pieces)

salt and fresh ground black pepper (to taste)

½ teaspoon garlic powder

½ teaspoon onion powder

½ teaspoon dried thyme

½ teaspoon dried rosemary

½ teaspoon paprika

¼ to ½ teaspoon chili powder

1 small yellow onion (thinly sliced)

3 cups bite-size broccoli florets

1 zucchini (thinly sliced and cut into half-moons)

1 small yellow bell pepper (cut into 1-inch chunks)

1 small red bell pepper (cut into 1-inch chunks)

¼ cup low sodium chicken broth (you can also use dry white wine, apple juice, or water)

chopped fresh parsley (for garnish)

手順

Cut the chicken into 1-inch pieces and season with salt and pepper; set aside.

In a small mixing bowl combine garlic powder, onion powder, thyme, rosemary, paprika, and chili powder; take half of the seasoning and sprinkle it over the chicken.

Add ½ tablespoon olive oil to the chicken and toss around to coat evenly.

Heat 1 tablespoon olive oil in a large 12-inch skillet set over medium-high heat. Add the chicken pieces to the hot oil and cook for about 6 to 8 minutes, or until browned on all sides and the chicken is cooked through.

Remove the chicken from the skillet, set aside in a plate, and keep covered.

Return the skillet to the heat and add the remaining olive oil. Stir in the onions and cook for 2 minutes. Stir in the broccoli, zucchini, and peppers. Add more oil to the skillet if needed. Season with remaining spice mix plus salt and pepper, and continue to cook for 4 to 6 minutes or until vegetables are crisp-tender. Stir occasionally.

Stir in the chicken broth.

Return chicken and any chicken juices to the skillet; stir around to combine and cook for a minute.

Remove from heat. Taste for salt and adjust accordingly.

Garnish with parsley and serve.

栄養

• カロリー: 257 kcal
• 脂肪総量: 11 g
• 飽和脂肪: 2 g
• 不飽和脂肪: 7 g
• トランス脂肪: 1 g
• コレステロール: 73 mg
• ナトリウム: 168 mg
• 炭水化物総量: 13 g
• 食物繊維: 4 g
• 糖質総量: 5 g
• タンパク質: 28 g