Skillet Chicken and Summer Vegetables

Tender chicken breast sautéed with colorful bell peppers, zucchini, and fresh spinach, seasoned with Mediterranean herbs and served over fluffy brown rice.

• Prep: 20 min
• Cook: 25 min
• Total: 45 min
• Servings: 4
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $2.99/serving

Dietary

• Nut-Free
• Soy-Free
• Gluten-Free
• Dairy-Free
• High-Protein

Tags

• one-pot
• sauté
• healthy
• fresh
• savory
• quick

Ingredients

• 1 pound chicken breast (boneless, skinless, cut into 1-inch pieces)
• 2 tablespoon olive oil
• 1 yellow onion (medium, diced)
• 3 clove garlic (minced)
• 1 red bell pepper (cored and diced)
• 1 green bell pepper (cored and diced)
• 1 zucchini (medium, quartered lengthwise and sliced)
• 1 teaspoon dried oregano
• 0.5 teaspoon black pepper
• 5 ounce fresh spinach
• 1 lemon (cut into wedges)
• 1 cup brown rice
• 2 cup water

Instructions

1. Cook the brown rice: Combine 1 cup uncooked brown rice with 2 cups water in a small saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes, or until water is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes. Fluff with a fork.
2. While rice cooks, prepare the chicken and vegetables. In a large skillet or pan, heat 1 tablespoon olive oil over medium-high heat. Add the 1 pound chicken breast pieces and cook until lightly browned on all sides, about 5-7 minutes. Remove chicken from the skillet and set aside.
3. Add the remaining 1 tablespoon olive oil to the skillet. Add the 1 yellow onion, 1 red bell pepper, 1 green bell pepper, and 1 zucchini. Cook, stirring occasionally, until vegetables are tender-crisp, about 7-10 minutes.
4. Stir in the 3 cloves garlic, 1 teaspoon dried oregano, and 1/2 teaspoon black pepper. Cook for another 1 minute until fragrant.
5. Return the cooked chicken to the skillet. Add the 5 ounces fresh spinach and cook until wilted, about 2-3 minutes.
6. Serve the chicken and summer vegetables immediately over the cooked brown rice, with fresh lemon wedges for squeezing, if desired.

Notes

Leftovers can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or on the stovetop.

Nutrition (per serving)

• Calories: 448
• Protein: 34 g
• Carbohydrates: 52 g
• Fat: 11.1 g
• Fiber: 7.6 g
• Sodium: 176 mg
• Saturated Fat: 1.5 g
• Sugar: 6.1 g
• Cholesterol: 80 mg