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Sautéed Pan Chicken and Vegetables

A healthy meal in one pan with chicken, carrots, mushrooms and other vegetables and spices.
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A quick meal with all the benefits? This chicken and vegetable dinner is one that you can add to your menu this week!

Last night, my family enjoyed this delicious chicken and vegetables recipe and I knew that today, I have to share it with you guys. Sometimes, I like to put together a veggies meal but when presented with all of the ingredients, I’m not sure how to incorporate them all into one dish. This Sautéed Vegetable Skillet with Chicken solves that dilemma and puts together a complete meal all in one pan! Prepping weeknight meals, it’s a bit difficult to get out of the cycle of doing broccoli stir-fry, white rice, or green beans once a week. With this recipe, you can add more dishes to the lineup and have an easy and fun time putting together a chicken and veggies skillet.

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You can pair it up with a side, or enjoy the nutrients on their own:

This amazing dinner dish is perfect to enjoy with a side salad for a well-rounded midweek meal. It fills you with protein, vitamins, and minerals that fuel your body in the best ways. The daily value of nutrients in this easy chicken recipe fills you up and makes one of those easy recipes that have all of the nutrients. This vegetable recipe has low carb veggies with lean meat, the best of both worlds in one large nonstick skillet.

Paired up with cauliflower rice, this dish is a great option for those who are living the keto or low carb lifestyle. If you want a carbohydrate choice alongside this recipe, I would suggest some scalloped potatoes that will bake in the oven while you saute these chunks of chicken for an easy weeknight dinner.

Along with that, you can reheat it the next day and incorporate different veggies, whatever you have on hand at home! A touch of broccoli florets and some fresh herbs, and you’ve got two days of dinner covered.

Chicken recipes have a special place in my heart, and here’s why:

Chicken is so versatile, it holds a near and dear place in my meal planning. Picking up some boneless chicken breasts at the grocery store, my mind runs wild with ideas. Do I marinate them with lemon juice, or drizzle balsamic vinegar on top after cooking? Maybe some juicy chicken thighs with soy sauce. I can make homemade chicken stock from them for the base of a soup, and use the pieces of chicken in it later. Sheet pan chicken? That’s maybe the best way, but there are so many more options we can explore. It’s so easy to reheat and enjoy the leftovers, there’s just endless combinations that you can make from ingredients on hand. This week, put your chicken of choice in a colorful sautéed veggies pan. You won’t regret it, and your family will love it.

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Here’s What You’ll Need To Make this Chicken Recipe:

Chicken thighs: boneless and skinless. Chicken breast could also be used.

Vegetables: Carrots, mushroom, eggplant, bell pepper, onion, and tomatoes all make a tasty combination.

Oil: I use extra virgin olive oil, but you can use the type of oil you like.

Finally, you can season with salt and pepper.

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What are the Health Benefits of Vegetables?

To start with, vegetables are usually low in calories and high in fiber. If some happen to be like avocado, which is higher in fat, then it’s the good kind of fat. Not all vegetables are made the same, though. Some vegetables are known to be healthier than others, like the green kind, such as spinach, asparagus, kale, etc. However, the kind of vegetables like the ones in this dish are not ones that you’ll want to pass up.

Carrots have a great amount of Vitamin A, which is a vitamin for your vision.

1 cup of onion contains vitamin C, B-6, and manganese, all of which are important for boosting the immune system.

Tomatoes are not just low in calories, but they also contain potassium and vitamin C.

Mushrooms, as we all know, are the best source for getting vitamin D in, especially for those who don’t get much sunlight. As for eggplant, it’s a great vegetable for the digestive system, and also includes vitamin C, vitamin K, vitamin B6, along with magnesium, manganese, copper, fiber, folic acid, and potassium.

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Can I Use a Different Type of Meat

Yes! If you don’t have chicken on hand or don’t want to use chicken, it can be substituted for lean beef but will need to be cooked longer than the chicken. Also, you can use fish, such as halibut or salmon, which cooks fairly quickly. You can also leave out the chicken and make this dish meatless, and it will still have enough flavor and nutrition.

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Sauteed Pan Chicken and Vegetables

A healthy meal in one pan with chicken, carrots, mushrooms and other vegetables and spices.
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Course: Dinner, Lunch, Main Course
Cuisine: American, Meat Dishes
Allergy: Dairy Free, Gluten Free, Nut Free
Total Time: 45 minutes
Servings: 5
Calories: 259kcal

Equipment

Ingredients

  • 1 lb chicken thighs, boneless & skinless
  • 1 medium-sized carrot, thinly sliced
  • 10 oz mushrooms, sliced
  • 1 eggplant, cut into thin, short strips
  • 2 plum tomatoes, chopped
  • 1 red bell pepper, sliced
  • 1 small yellow onion, thinly sliced
  • extra virgin olive oil
  • salt and pepper, to taste

Instructions

  • Cut 1 pound of chicken thighs into small pieces and place in a heated pan with 2 Tablespoons of extra virgin olive oil. Add a pinch of salt and pepper. Mixing occasionally, sautéing for 7 minutes.
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  • Peel and cut 1 carrot into small slices. Add to the chicken. Keep heat to medium-low.
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  • Add in 10 ounces of sliced mushrooms with a pinch of salt. Sauté and mix.
    black-skillet-pan-with-skinless-boneless-chicken-thighs-with-olive-oil-sliced-carrots-sliced-whtie-mushrooms
  • Slice 1 eggplant into small strips. In a separate pan, add 2 Tablespoons of extra virgin olive oil and sliced eggplant. Add a pinch of salt.
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  • Slice 1 red bell pepper and add to the chicken pan. Keep at medium-low heat.
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  • Add the sautéed eggplant to the chicken pan.
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  • Slice 1 small yellow onion thinly, then also add to the pan.
    black-skillet-pan-with-skinless-boneless-chicken-thighs-with-olive-oil-sliced-carrots-with-sliced-yellow-onion
  • Chop 2 plum tomatoes, then add to the pan.
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  • Add 1 Tablespoon of salt and 1 Tablespoon of black pepper (or to your taste). Cover and sauté on low heat for 10 minutes. Enjoy!

Nutrition

Calories: 259kcal | Carbohydrates: 13g | Protein: 18g | Fat: 16g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 6g | Trans Fat: 1g | Cholesterol: 89mg | Sodium: 86mg | Potassium: 756mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3082IU | Vitamin C: 39mg | Calcium: 30mg | Iron: 1mg

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