One-Skillet Chicken and Summer Squash Sauté {Paleo}
Try this One-Skillet Chicken and Summer Squash Sauté {Paleo} recipe, or contribute your own.
Try this One-Skillet Chicken and Summer Squash Sauté {Paleo} recipe, or contribute your own.
- 3 cloves garlic minced
- ground black pepper
- sea salt
- 3 tablespoons olive oil divided
- 1 medium onion halved and thinly sliced
- 1/2 lb (225 g) chicken breasts chopped into large chunks
- 2 medium-large summer squash (i like to use 1 zucchini and 1 yell halved lengthwise and thinly sliced
- fresh lemon wedges for serving (optional)
- Carbohydrate 7.701563125 g
- Cholesterol 0 mg
- Fat 5.15927875217101 g
- Fiber 1.12728126907349 g
- Protein 1.096371875 g
- Saturated Fat 0.730091250299773 g
- Serving Size 1 1 serving (182g)
- Sodium 291.412150000043 mg
- Sugar 6.57428185592651 g
- Trans Fat 0.16400125005879 g
- Calories 78 calories
Step-by-step
- Heat the oil in a large, deep skillet over medium-high heat.
- Season the chicken on both sides with a sprinkle of salt and pepper.
- Once the oil is rippling, add the chicken and let it sear (about 4 to 5 minutes) before flipping it.
- Once browned on the first side, flip each piece of chicken over and cook until browned on the second side and fully cooked throughout (about 3 to 4 minutes more).
- Transfer the chicken to a bowl and set aside.
- Add the summer squash, onion, ½ teaspoon sea salt, and ⅓ teaspoon black pepper, and cook (stirring occasionally), until the vegetables are tender and just starting to brown in spots, about 6 to 8 minutes.
- Add the garlic and cook 1 minute more, stirring constantly.
- Add the chicken and cook until re-warmed, about 1 minute.
- Serve with fresh lemon wedges to squeeze on top, if desired.
One-Skillet Chicken and Summer Squash Sauté: A Weeknight Winner
As a busy working mom, finding time to cook healthy and delicious meals can feel like a Herculean task. Between school pick-ups, work deadlines, and the never-ending laundry pile, the last thing I want to spend my precious evenings doing is slaving over a hot stove. That's why I'm always on the lookout for quick, easy, and nutritious recipes that don't compromise on flavor. This One-Skillet Chicken and Summer Squash Sauté is my absolute go-to for busy weeknights. It’s ready in under 20 minutes, requires minimal cleanup (a huge plus!), and is packed with fresh, summery flavors.
The beauty of this dish lies in its simplicity. The chicken breasts are seared to perfection, developing a lovely golden crust while remaining juicy and tender inside. The summer squash, with its delicate sweetness, complements the chicken beautifully. I love using a mix of zucchini and yellow squash for both color and subtle flavor variations. The addition of a simple garlic and onion sauté adds a depth of flavor that elevates the entire dish. A sprinkle of salt and pepper enhances the natural flavors of the ingredients, ensuring that every bite is bursting with goodness. And the optional squeeze of fresh lemon juice at the end? Pure magic. It adds a bright, zesty touch that cuts through the richness of the chicken and vegetables.
What makes this recipe even more appealing is its versatility. Feel free to experiment with different vegetables based on what's in season. Bell peppers, asparagus, or even cherry tomatoes would be delicious additions. You can also adjust the seasonings to suit your preferences. A dash of red pepper flakes would add a nice kick, while a sprinkle of herbs like oregano or thyme would provide a more Mediterranean flair. The possibilities are endless!
Beyond the Weeknight: This recipe is not just limited to busy weeknights. It’s also perfect for a light and refreshing lunch, a casual weekend dinner, or even a make-ahead meal prep option. The leftovers are just as delicious the next day, making it an ideal choice for those who prefer to cook once and enjoy their meal throughout the week. I often double the recipe and store half in the fridge for a quick and easy lunch the following day. Just reheat it gently in a pan or microwave, and you've got a satisfying and healthy meal ready in minutes.
Why I Love this Recipe: Beyond its ease and deliciousness, this One-Skillet Chicken and Summer Squash Sauté fits perfectly into my healthy eating habits. It's a naturally low-carb option, perfect for those following a Paleo diet or simply looking to reduce their carbohydrate intake. It's also a great source of lean protein from the chicken and essential vitamins and minerals from the summer squash. The minimal use of oil keeps the calorie count relatively low, and the fresh ingredients ensure that my meal is packed with nutrients.
Tips for Success:
- Don't overcrowd the pan: If you have a large amount of chicken or vegetables, cook them in batches to ensure even browning and cooking.
- Adjust cooking time: The cooking time may vary depending on the size and thickness of your chicken breasts and vegetables. Always cook the chicken to an internal temperature of 165°F (74°C) to ensure it's fully cooked.
- Get creative with your vegetables: Don't be afraid to experiment with different types of summer squash or other vegetables you have on hand.
- Make it a complete meal: Serve this dish with a side of quinoa, brown rice, or a simple green salad for a more complete and satisfying meal.
This One-Skillet Chicken and Summer Squash Sauté is more than just a recipe; it’s a testament to the fact that healthy, delicious, and convenient meals don't have to be complicated. It's a recipe that has become a staple in my kitchen, a reliable go-to that always delivers on flavor and ease. I encourage you to try it – you won’t be disappointed!
