Print

Healthy Chicken Breast Recipe with Veggies Easy Protein-Packed Low-Calorie Meal

healthy chicken breast recipe - featured image
Print Recipe

A quick and easy protein-packed meal featuring tender chicken breast and crisp-tender veggies, seasoned with fresh herbs, lemon, and garlic for a flavorful, low-calorie dish perfect for any night.

Ingredients

Scale
  • 1 pound (450g) skinless, boneless chicken breasts
  • 2 tablespoons extra virgin olive oil, divided
  • 3 garlic cloves, minced
  • Zest and juice of 1 medium lemon
  • 1 tablespoon chopped fresh parsley or basil (optional)
  • 1 cup broccoli florets (fresh or frozen)
  • 1 medium red bell pepper, sliced
  • 1 small zucchini, sliced into half-moons
  • 1 small carrot, thinly sliced
  • Salt and freshly cracked black pepper, to taste
  • 1 teaspoon smoked paprika
  • Optional: red pepper flakes for heat
  • Optional: splash of low-sodium soy sauce or tamari for umami

Instructions

  1. Pat dry the chicken breasts and place in a mixing bowl. Add 1 tablespoon olive oil, minced garlic, lemon zest, smoked paprika, salt, and pepper. Toss gently to coat and marinate for at least 10 minutes, up to 30 minutes if time allows.
  2. Wash and chop the veggies: broccoli florets, sliced red bell pepper, sliced zucchini, and thinly sliced carrot. Set aside.
  3. Heat 1 tablespoon olive oil in a large skillet over medium-high heat. Add the marinated chicken breasts and cook undisturbed for 5-6 minutes until golden crust forms. Flip and cook another 5-6 minutes until internal temperature reaches 165°F (74°C).
  4. Remove chicken to a plate and cover loosely with foil to rest. In the same skillet, add more olive oil if needed and sauté the veggies with a pinch of salt and pepper for 5-7 minutes until tender-crisp and slightly caramelized.
  5. Slice the rested chicken into strips or bite-sized pieces. Return chicken to the skillet with veggies. Add lemon juice and fresh herbs, toss gently, and heat through for 1-2 minutes.
  6. Serve immediately. Optionally, sprinkle with red pepper flakes or drizzle with low-sodium soy sauce for extra flavor.

Notes

Marinate chicken briefly to keep it juicy. Let chicken sear undisturbed for a golden crust. Use high heat for veggies to keep them crisp-tender. Rest chicken after cooking to redistribute juices. Avoid overcrowding the pan for better browning. Slice chicken thinly to speed cooking but watch closely to avoid drying out.

Nutrition

Keywords: healthy chicken breast, chicken and veggies, low calorie meal, protein packed, easy dinner, quick chicken recipe, sautéed vegetables, gluten free, dairy free

Find it online: https://sunnysavory.com/healthy-chicken-breast-recipe-with-veggies-easy-protein-packed-low-calorie-meal/