Chicken Breast with Zucchini and Squash Recipe

A healthy and flavorful meal, chicken breast with zucchini and squash is a perfect dish that combines lean protein with vibrant vegetables. This recipe is versatile, easy to prepare, and packed with nutrients. Whether you’re looking for a weeknight dinner or meal-prepping for the week, this dish delivers a satisfying combination of textures and flavors.

Preparation Steps

Step 1: Prep the Chicken

1. Trim and Season:
   • Pat the chicken breasts dry with paper towels. Trim any excess fat.
   • Rub olive oil over the chicken, then season with garlic powder, onion powder, smoked paprika, oregano, cayenne pepper, salt, and pepper.
2. Marinate (Optional):
   • For enhanced flavor, let the chicken marinate in the seasoning for 30 minutes to 2 hours in the refrigerator.

Step 2: Prep the Vegetables

1. Wash the zucchini and squash under cold water. Pat them dry with a kitchen towel.
2. Slice both the zucchini and squash into ¼-inch thick rounds for even cooking.
3. In a bowl, toss the vegetables with olive oil, garlic, Italian seasoning, red pepper flakes, salt, and pepper.

Cooking Instructions

Method 1: Stovetop

Step 1: Cook the Chicken

1. Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
2. Place the seasoned chicken breasts in the skillet. Cook for 6–8 minutes per side, or until the internal temperature reaches 165°F (75°C).
3. Remove the chicken from the skillet and cover with foil to rest.

Step 2: Cook the Vegetables

1. In the same skillet, add another tablespoon of olive oil if needed.
2. Sauté the zucchini, squash, and red onion for 6–8 minutes, stirring occasionally, until they are tender but still slightly crisp.
3. Adjust the seasoning with salt and pepper as needed.

Step 3: Combine

1. Slice the rested chicken breasts into strips.
2. Return the chicken to the skillet with the vegetables, tossing gently to combine.
3. Garnish with Parmesan cheese and fresh parsley before serving.

Method 2: Oven-Baked

Step 1: Preheat and Prepare

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or lightly grease it with olive oil.

Step 2: Arrange Ingredients

1. Place the seasoned chicken breasts on the baking sheet.
2. Spread the zucchini, squash, and onion around the chicken, ensuring even distribution.

Step 3: Bake

1. Bake for 20–25 minutes, or until the chicken reaches an internal temperature of 165°F (75°C).
2. For a golden finish, broil for 2–3 minutes at the end.

Step 4: Garnish and Serve

1. Sprinkle Parmesan cheese over the vegetables and garnish with fresh parsley or basil.

Method 3: Grilled

Step 1: Prepare the Grill

1. Preheat the grill to medium-high heat (about 400°F/200°C).
2. Lightly oil the grates to prevent sticking.

Step 2: Grill the Chicken

1. Place the chicken breasts on the grill. Cook for 5–7 minutes per side, flipping once, until fully cooked.
2. Remove and let rest.

Step 3: Grill the Vegetables

1. Use a grill basket or skewer the zucchini, squash, and onion slices.
2. Grill for 6–8 minutes, turning occasionally, until tender and lightly charred.

Step 4: Serve

1. Slice the chicken and serve alongside the grilled vegetables.
2. Add Parmesan cheese and herbs for added flavor.

Serving Suggestions

As a Main Dish

1. Pair with a side of rice, quinoa, or cauliflower rice for a complete meal.
2. Serve with crusty bread to soak up the juices.

As a Low-Carb Option

1. Serve over zucchini noodles or a bed of fresh greens.

Tips for Success

1. Even Cooking:
   Pound the chicken breasts to an even thickness for uniform cooking.
2. Don’t Overcrowd the Pan:
   Give the chicken and vegetables enough space to cook evenly.
3. Use Fresh Ingredients:
   Fresh zucchini and squash will give the best flavor and texture.

Variations

1. Spicy Cajun Chicken

• Replace the seasoning on the chicken with Cajun spices. Add bell peppers to the vegetable mix for extra flavor.

2. Mediterranean Style

• Add cherry tomatoes, olives, and feta cheese to the vegetables. Season with oregano and lemon zest.

3. Creamy Garlic Sauce

• After cooking, create a creamy garlic sauce by deglazing the pan with chicken broth and stirring in heavy cream and Parmesan cheese.

4. Vegan Version

• Substitute the chicken with firm tofu or chickpeas and season similarly.

Conclusion

Chicken breast with zucchini and squash is a wholesome dish that is simple to prepare and full of vibrant flavors. With minimal effort, you can create a meal that’s both delicious and nutritious. This recipe offers endless opportunities for customization, allowing you to adapt it to your taste and dietary needs. Give it a try, and enjoy a satisfying dish that’s perfect for any occasion!

Yield: 4

Chicken Breast with Zucchini and Squash Recipe

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A healthy and flavorful meal, chicken breast with zucchini and squash is a perfect dish that combines lean protein with vibrant vegetables. This recipe is versatile, easy to prepare, and packed with nutrients. Whether you're looking for a weeknight dinner or meal-prepping for the week, this dish delivers a satisfying combination of textures and flavors.

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Prep Time 10 minutes

Cook Time 20 minutes

Ingredients

• 4 boneless, skinless chicken breasts
• 2 medium zucchinis, sliced into half-moons
• 2 medium yellow squashes, sliced into half-moons
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1 tsp Italian seasoning
• ½ tsp paprika
• ½ tsp salt, divided
• ½ tsp black pepper, divided
• 2 tbsp grated Parmesan cheese (optional)
• Fresh parsley or basil for garnish

Instructions

1. Season the Chicken:
   Pat chicken breasts dry with paper towels.
   Rub 1 tablespoon of olive oil over the chicken and season with garlic powder, paprika, half the salt, and half the pepper.
   
2. Cook the Chicken:
   Heat a large skillet over medium-high heat and add 1 tablespoon of olive oil.
   Place chicken breasts in the skillet and cook for 6-8 minutes per side, or until golden brown and the internal temperature reaches 165°F (75°C).
   Remove the chicken from the skillet and cover with foil to keep warm.
   
3. Sauté the Vegetables:
   In the same skillet, add a drizzle of olive oil if needed.
   Add zucchini and squash, then season with Italian seasoning, the remaining salt, and pepper.
   Sauté for 5-7 minutes, stirring occasionally, until vegetables are tender and slightly caramelized.
   
4. Combine and Serve:
   Return the chicken breasts to the skillet, placing them on top of the vegetables.
   Sprinkle with Parmesan cheese if desired and let everything warm for 2-3 minutes.
   Garnish with fresh parsley or basil before serving.

Notes

• Add Extra Flavor: Add minced garlic or a splash of lemon juice to the vegetables while cooking.
• Make it Spicy: Sprinkle red chili flakes over the chicken and vegetables.
• Meal Prep: This dish reheats well, making it a great option for meal prep.
• Side Ideas: Serve with rice, quinoa, or a fresh green salad for a complete meal.