Healthy Chicken Breast with Zucchini and Squash is a delightful dish that brings together tender chicken and fresh vegetables. This recipe is not only healthy but also quick to prepare, making it perfect for busy weeknights or even elegant dinner parties. The combination of juicy chicken, zucchini, and squash creates a colorful plate that’s packed with flavor and nutrients. Whether you’re trying to eat healthier or simply want a tasty meal, this dish fits the bill beautifully.

Why You’ll Love This Recipe

• Quick and Easy: With just 15 minutes of prep time and 10 minutes of cooking, you can have a delicious meal ready in under half an hour.
• Flavorful Ingredients: The blend of Italian seasoning, garlic powder, and lemon zest enhances the dish’s taste while keeping it healthy.
• Versatile Dish: Perfect for lunch or dinner, this recipe can be paired with rice, quinoa, or served on its own for a low-carb option.
• Nutrient-Rich: Packed with protein from chicken and vitamins from zucchini and squash, this meal supports your healthy eating goals.
• Family-Friendly: Even picky eaters will enjoy the flavors in this dish, making it ideal for family meals.

Tools and Preparation

Before diving into cooking Healthy Chicken Breast with Zucchini and Squash, gather your tools to make the process smoother.

Essential Tools and Equipment

• A large skillet
• A cutting board
• A sharp knife
• Measuring spoons
• A spatula

Importance of Each Tool

• Large Skillet: Allows for even cooking of chicken and vegetables while providing enough space to stir ingredients.
• Cutting Board: Essential for safely chopping the chicken and vegetables without mess.
• Sharp Knife: Makes cutting through chicken and slicing veggies easier and safer.

Ingredients

For the Chicken

• 1 1/4 lbs boneless chicken breasts, diced into small pieces
• 2 tablespoons olive oil, split
• 2 tablespoons butter, split (or additional olive oil)
• Salt and freshly ground black pepper
• 3 teaspoons Italian seasoning, split
• 1 teaspoon garlic powder, split

For the Vegetables

• 10 oz. (2 small) zucchini, sliced (halve if thick)
• 10 oz. (2 small) yellow squash, sliced (halve if thick)

For Flavoring

• 1 teaspoon lemon zest, with extra for garnish
• 1/2 teaspoon onion powder

For Garnish

• 2 tablespoons fresh parsley, finely chopped

Extra Flavor

• 1/3 cup grated parmesan cheese (or more to taste)
• 2 tablespoons fresh lemon juice

Servings: 4
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

this recipe

How to Make Healthy Chicken Breast with Zucchini and Squash

Step 1: Prepare Ingredients

Start by gathering all your ingredients. Dice the chicken into small pieces. Slice the zucchini and yellow squash evenly.

Step 2: Season the Chicken

In a bowl, mix diced chicken with salt, pepper, half of the Italian seasoning, garlic powder, onion powder, and lemon zest. Ensure each piece is well-coated.

Step 3: Cook the Chicken

Heat one tablespoon of olive oil and one tablespoon of butter in a large skillet over medium heat. Add the seasoned chicken pieces to the skillet.

1. Cook for about 5–7 minutes until golden brown on all sides.
2. Stir occasionally to ensure even cooking.

Step 4: Add Vegetables

Once the chicken is cooked through:

1. Push the chicken to one side of the skillet.
2. Add another tablespoon of olive oil if needed.
3. Place zucchini and yellow squash in the skillet along with remaining Italian seasoning.

Cook for an additional 3–5 minutes until vegetables are tender but still crisp.

Step 5: Finish Off

Stir everything together in the skillet.

1. Sprinkle parmesan cheese over the mixture.
2. Drizzle with fresh lemon juice for added flavor.
3. Cook for another minute until cheese melts slightly.

Step 6: Serve

Remove from heat; garnish with chopped parsley and extra lemon zest before serving hot!

Enjoy your Healthy Chicken Breast with Zucchini and Squash!

How to Serve Healthy Chicken Breast with Zucchini and Squash

Serving your Healthy Chicken Breast with Zucchini and Squash can elevate your dining experience. Here are some creative ways to present this delicious dish.

Serve It Over Rice

• Fluffy white rice or brown rice creates a great base for the chicken and vegetables, absorbing all the delicious flavors.

Pair with Quinoa

• Quinoa is a healthy alternative that adds protein and texture, making your meal even more satisfying.

Top with Fresh Herbs

• Adding fresh parsley or basil as a garnish enhances the visual appeal and adds a burst of flavor.

Use in a Wrap

• Consider wrapping the chicken and veggies in a whole-grain tortilla for a nutritious on-the-go meal.

Add to Salad

• Toss the cooked chicken and squash into mixed greens for a refreshing salad that’s both filling and nutritious.

Serve with Lemon Wedges

• A squeeze of fresh lemon over the top brightens up the dish, enhancing its flavor profile significantly.

How to Perfect Healthy Chicken Breast with Zucchini and Squash

To ensure your Healthy Chicken Breast with Zucchini and Squash turns out perfectly every time, follow these handy tips.

• Choose Fresh Ingredients: Using fresh chicken breasts and seasonal vegetables will enhance the flavor and nutrition of your dish.
• Don’t Overcook: Cook until just done to keep the chicken juicy. Aim for an internal temperature of 165°F (74°C).
• Season Generously: Seasoning at different stages of cooking layers in flavors, making your dish more flavorful.
• Sauté at High Heat: Cooking over medium-high heat helps achieve a nice sear on the chicken while keeping it tender inside.
• Experiment with Spices: Feel free to try different spices or herbs to customize the flavor profile according to your taste preferences.
• Let It Rest: Allowing the chicken to rest for a few minutes after cooking helps retain its juices before serving.

Best Side Dishes for Healthy Chicken Breast with Zucchini and Squash

Pairing side dishes with your Healthy Chicken Breast with Zucchini and Squash can round out your meal beautifully. Here are some great options.

1. Garlic Mashed Potatoes
   Creamy mashed potatoes flavored with garlic create a comforting side that complements the meal well.
2. Steamed Broccoli
   Lightly steamed broccoli adds crunch and color while being packed with nutrients.
3. Roasted Sweet Potatoes
   Their natural sweetness pairs nicely with savory chicken, adding variety to your plate.
4. Cauliflower Rice
   A low-carb alternative that absorbs flavors well, making it an excellent option for those watching carbs.
5. Couscous Salad
   A light couscous salad mixed with cherry tomatoes and cucumbers adds freshness to your meal.
6. Grilled Asparagus
   The smoky flavor from grilling asparagus makes it an elegant side that’s easy to prepare.
7. Mixed Vegetable Stir-Fry
   Quickly sautéed seasonal vegetables add color, crunch, and nutrients alongside your main dish.
8. Lentil Soup
   A hearty lentil soup provides warmth and richness, complementing the lighter elements of chicken and squash perfectly.

Common Mistakes to Avoid

When preparing Healthy Chicken Breast with Zucchini and Squash, it’s easy to make a few common mistakes. Here are some tips to help you avoid them.

• Skipping seasoning: Many people forget to season their chicken and vegetables properly. Always use salt, pepper, and herbs for better flavor.
• Overcooking the chicken: Overcooked chicken can become dry. Aim for a cooking time of about 10 minutes or until it’s just cooked through.
• Cutting vegetables unevenly: If your zucchini and squash slices are not uniform, they may cook at different rates. Make sure to slice them evenly for even cooking.
• Not preheating the pan: A cold pan can lead to uneven cooking. Always preheat your skillet before adding oil or butter.
• Ignoring fresh ingredients: Using stale herbs or old vegetables can diminish flavor. Opt for fresh ingredients whenever possible to enhance taste.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keep in the refrigerator for up to 3 days.

Freezing Healthy Chicken Breast with Zucchini and Squash

• Use freezer-safe containers or bags.
• Can be frozen for up to 3 months for best quality.

Reheating Healthy Chicken Breast with Zucchini and Squash

• Oven: Preheat the oven to 350°F (175°C). Place in an oven-safe dish, cover with foil, and heat for about 15-20 minutes.
• Microwave: Place in a microwave-safe bowl, cover loosely, and heat on medium power for 2-3 minutes or until warmed through.
• Stovetop: Heat a skillet over medium heat, add a splash of water or broth, then add the chicken and vegetables. Stir until heated through.

Frequently Asked Questions

How do I know when the chicken is cooked?

To check if your chicken is done, use a meat thermometer. The internal temperature should reach 165°F (75°C).

Can I substitute other vegetables in this Healthy Chicken Breast with Zucchini and Squash recipe?

Yes! You can use bell peppers, broccoli, or asparagus as alternatives depending on your preference.

Is this recipe suitable for meal prep?

Absolutely! This dish stores well in both the refrigerator and freezer, making it perfect for meal prep.

What can I serve with Healthy Chicken Breast with Zucchini and Squash?

This dish pairs well with rice, quinoa, or a fresh salad for a complete meal.

Final Thoughts

Healthy Chicken Breast with Zucchini and Squash is not only quick to prepare but also packed with nutrients. It’s versatile enough to be customized with your favorite veggies or spices. Give it a try, and enjoy this delicious meal any night of the week!

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Healthy Chicken Breast with Zucchini and Squash

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• Author: Madison
• Total Time: 25 minutes
• Yield: Serves 4

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Description

Healthy Chicken Breast with Zucchini and Squash is a flavorful, nutritious dish that seamlessly combines tender chicken with vibrant vegetables. This recipe is designed for those who want a quick, healthy meal without sacrificing taste.

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Ingredients

Scale 1x2x3x

• 1 1/4 lbs boneless chicken breasts
• 10 oz zucchini
• 10 oz yellow squash
• 2 tablespoons olive oil
• 2 tablespoons butter
• Salt and freshly ground black pepper
• 3 teaspoons Italian seasoning
• 1 teaspoon garlic powder
• 1 teaspoon lemon zest
• 1/2 teaspoon onion powder
• 2 tablespoons fresh parsley, finely chopped
• 1/3 cup grated parmesan cheese
• 2 tablespoons fresh lemon juice

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Instructions

1. Dice chicken into small pieces and slice zucchini and squash evenly.
2. Season chicken with salt, pepper, Italian seasoning, garlic powder, onion powder, and lemon zest.
3. Heat olive oil and butter in a large skillet over medium heat; cook the seasoned chicken until golden brown (5–7 minutes).
4. Push chicken to one side of the skillet; add zucchini and squash along with remaining seasoning; sauté until tender (3–5 minutes).
5. Stir everything together; sprinkle with parmesan cheese and drizzle with lemon juice; cook for another minute.
6. Remove from heat; garnish with parsley before serving.

• Prep Time: 15 minutes
• Cook Time: 10 minutes
• Category: Main
• Method: Frying
• Cuisine: Italian

Nutrition

• Serving Size: 1 plate (approximately 250g)
• Calories: 350
• Sugar: 2g
• Sodium: 450mg
• Fat: 18g
• Saturated Fat: 6g
• Unsaturated Fat: 10g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 42g
• Cholesterol: 110mg

Keywords: Use fresh ingredients for enhanced flavor. Don’t overcook the chicken to maintain juiciness. Feel free to customize vegetables based on your preference.