Chicken and Garden Vegetable Skillet

Health score
22%
Chicken and Garden Vegetable Skillet
35 min.
4
312kcal

Suggestions


Welcome to a delightful culinary adventure with our Chicken and Garden Vegetable Skillet! This vibrant dish is not only a feast for the eyes but also a wholesome meal that brings together the best of both worlds: tender chicken and a medley of fresh garden vegetables. Perfect for lunch or dinner, this recipe is designed to be ready in just 35 minutes, making it an ideal choice for busy weeknights or a leisurely weekend meal.

Imagine succulent strips of boneless chicken breasts, sautéed to golden perfection, and paired with crisp-tender zucchini, sweet shallots, and colorful julienne carrots. The addition of panko bread crumbs adds a delightful crunch, while a splash of dry sherry or chicken broth elevates the flavors to new heights. Topped with a sprinkle of grated Parmesan cheese, this dish is sure to impress your family and friends.

Not only is this Chicken and Garden Vegetable Skillet delicious, but it also boasts a balanced caloric profile, with each serving containing just 312 calories. With a satisfying blend of protein, healthy fats, and carbohydrates, it’s a meal that nourishes both body and soul. So, roll up your sleeves and get ready to create a dish that will leave everyone asking for seconds!

Ingredients

  • tablespoons butter 
  • 0.5 cup panko bread crumbs 
  • lb chicken breast boneless skinless cut into strips
  • 0.8 cup shallots sliced
  • medium zucchini cut in half lengthwise, then cut crosswise into slices ( 1 1/2 cups)
  • oz carrots (matchstick-cut)
  • 0.3 teaspoon pepper 
  • tablespoon flour all-purpose
  • 0.5 cup chicken broth reduced-sodium (from 32-oz carton)
  • 0.3 cup chicken broth 
  • tablespoons parmesan cheese grated
  • 0.3 cup frangelico 

Equipment

  • frying pan

Directions

  1. In 10-inch nonstick skillet, melt 1 tablespoon of the butter over medium-high heat; add bread crumbs. Cook about 3 to 4 minutes, stirring occasionally, until bread crumbs are toasted; remove from skillet and set aside.
  2. Increase heat to high. In same skillet, melt 1 tablespoon butter. Cook chicken in butter about 6 minutes, stirring occasionally, until brown on outside and no longer pink in center.
  3. Remove from skillet and keep warm.
  4. Reduce heat to medium-high. In same skillet, melt remaining 1 tablespoon butter. Cook shallots, zucchini, carrots and pepper in butter about 5 minutes, stirring occasionally, until crisp-tender.
  5. Sprinkle with flour; cook 1 minute, stirring constantly. Stir in broth and sherry.
  6. Heat to boiling; boil 1 minute, stirring frequently, until slightly thickened. Return chicken to skillet. Stir in half-and-half; heat just until hot.
  7. To serve, spoon chicken mixture into serving dish.
  8. Sprinkle with cheese and toasted bread crumbs.

Nutrition Facts

Calories312kcal
Protein37.3%
Fat38.45%
Carbs24.25%

Properties

Glycemic Index
49.71
Glycemic Load
3.69
Inflammation Score
-10
Nutrition Score
21.672608391098%

Flavonoids

Luteolin
0.02mg
Kaempferol
0.05mg
Myricetin
0.01mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:311.91kcal
15.6%
Fat:13.32g
20.49%
Saturated Fat:3.18g
19.89%
Carbohydrates:18.9g
6.3%
Net Carbohydrates:15.98g
5.81%
Sugar:6.3g
7%
Cholesterol:76.13mg
25.38%
Sodium:438.4mg
19.06%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.07g
58.14%
Vitamin A:4094.85IU
81.9%
Vitamin B3:13.4mg
66.99%
Selenium:40.84µg
58.35%
Vitamin B6:1.13mg
56.44%
Phosphorus:341.04mg
34.1%
Potassium:821.36mg
23.47%
Vitamin B5:1.98mg
19.76%
Manganese:0.37mg
18.56%
Vitamin C:14.96mg
18.13%
Vitamin B1:0.23mg
15.19%
Vitamin B2:0.25mg
14.98%
Magnesium:56.09mg
14.02%
Folate:47.23µg
11.81%
Fiber:2.92g
11.7%
Iron:1.75mg
9.71%
Zinc:1.37mg
9.12%
Calcium:89.57mg
8.96%
Copper:0.15mg
7.37%
Vitamin K:6.26µg
5.97%
Vitamin B12:0.35µg
5.78%
Vitamin E:0.79mg
5.28%