Chicken with Zucchini and Squash

Looking for a healthy, family-friendly meal? Chicken with zucchini and squash is a quick, colorful, and nutrient-packed option. Juicy chicken breast pairs perfectly with vibrant summer squash and zucchini for a satisfying one-skillet dinner that’s high in protein, low in carbs, and full of flavor. Let’s dive into this easy weeknight favorite!

Ingredients List

To make chicken with zucchini and squash, you’ll need the following fresh, wholesome ingredients:

• 1½ pounds boneless, skinless chicken breasts (cut into bite-sized pieces)
• 2 medium zucchini, sliced into half-moons
• 2 medium yellow squash, sliced into half-moons
• 1 red bell pepper, diced
• 1 small red onion, thinly sliced
• 3 cloves garlic, minced
• 2 tablespoons olive oil
• 1 teaspoon Italian seasoning (or a blend of dried basil, oregano, and thyme)
• ½ teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• Zest and juice of 1 lemon
• 2 tablespoons fresh parsley or basil, chopped (for garnish)
• Optional: ¼ cup grated Parmesan cheese

Substitution Suggestions:

• Swap chicken breasts for boneless thighs for extra juiciness
• Substitute red bell pepper with orange or green bell pepper
• Add cherry tomatoes or mushrooms for more color and flavor
• Use avocado oil or ghee in place of olive oil
• Make it dairy-free: Omit Parmesan or use a plant-based alternative

These ingredients work together to create a vibrant, hearty, and satisfying chicken with zucchini and squash dish you’ll want to make again and again.

Step-by-Step Instructions

Step 1: Prepare the Chicken

Pat chicken pieces dry with paper towels and season generously with salt, pepper, smoked paprika, and half the Italian seasoning. This ensures the meat is well-seasoned throughout for maximum flavor.

Step 2: Sear the Chicken

Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the chicken pieces in a single layer (work in batches if needed) and cook for 4-5 minutes, turning occasionally, until golden brown and cooked through. Transfer chicken to a plate and cover loosely with foil.

Step 3: Sauté the Vegetables

Add the remaining olive oil to the skillet. Add the red onion and bell pepper; sauté for 2-3 minutes, stirring. Add garlic, zucchini, and squash, plus the rest of the Italian seasoning. Sauté for another 4-5 minutes, stirring occasionally, until the vegetables are just tender but still vibrant.

Step 4: Combine and Finish

Return the cooked chicken and any juices to the skillet. Toss to combine with the vegetables. Add lemon zest and juice, then taste and adjust seasoning as needed. Cook for 1 minute more to let flavors meld.

Step 5: Garnish and Serve

Remove from heat and sprinkle with chopped parsley or basil. If using, add a generous dusting of Parmesan cheese. Serve hot, straight from the skillet, for best flavor.

Nutritional Information

Here’s the nutrition profile for a generous serving of chicken with zucchini and squash:

• Calories: 320
• Protein: 38g
• Total Fat: 12g
• Saturated Fat: 2g
• Carbohydrates: 13g
• Fiber: 4g
• Sugars: 6g
• Sodium: 380mg

This meal delivers a powerful punch of lean protein, plenty of fiber, and a medley of vitamins from the fresh vegetables.

Healthier Alternatives for the Recipe

• Low-Carb/Keto: Omit bell pepper and reduce onion; add more zucchini and squash or even spinach.
• Vegetarian: Replace chicken with chickpeas or white beans and sauté as directed.
• Dairy-Free: Skip the Parmesan or use nutritional yeast for a cheesy flavor.
• Lower-Sodium: Use salt-free seasoning blends and opt for fresh lemon and herbs to boost flavor.

This chicken with zucchini and squash recipe is easily adapted to suit your dietary needs, making it even more valuable in your meal planning.

Serving Suggestions

• Serve over brown rice, quinoa, or cauliflower rice for a complete meal.
• Toss with whole-wheat pasta and a splash of extra lemon juice for a Mediterranean bowl.
• Add a side of crusty whole-grain bread to soak up the pan juices.
• For a summer meal, serve with a big green salad and chilled white wine.

Common Mistakes to Avoid

1. Overcrowding the skillet: Cook chicken in batches to achieve a golden sear, not a steamed texture.
2. Overcooking the vegetables: Sauté just until tender to keep them bright and slightly crisp.
3. Skipping the lemon zest/juice: This adds brightness and balances the savory notes.
4. Not seasoning in layers: Add salt and herbs at each stage for the best flavor.

Storing Tips for the Recipe

• Refrigerate: Store leftovers in an airtight container for up to 3 days.
• Meal Prep: Portion into individual containers for easy lunches.
• Freezing: Freeze (without the cheese and herbs) for up to 1 month. Thaw and reheat gently, then add fresh garnishes.

Conclusion

Chicken with zucchini and squash is a quick, wholesome, and incredibly flavorful meal that spotlights the best of fresh vegetables and lean protein. With simple ingredients, fast prep, and easy cleanup, it’s a go-to recipe for busy home cooks who want both nutrition and great taste.

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FAQs

Can I use frozen zucchini or squash?

Yes, but thaw and drain them well before cooking to avoid excess moisture.

How do I keep the chicken juicy?

Sear it quickly over medium-high heat and avoid overcooking.

Can I grill this recipe instead?

Absolutely! Toss the chicken and vegetables with oil and seasoning, skewer them, and grill until cooked through.