Chicken and crunchy vegetable skillet
High in protein, low in calories: the go-to meal during a cutting phase. Plenty of volume on the plate thanks to the vegetables, keeping you full at low calorie density.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g chicken breast
- check_circle150 g zucchini
- check_circle150 g bell pepper
- check_circle100 g mushrooms
- check_circle5 g olive oil
- check_circle1 clove garlic
- check_circleHerbs, salt, pepper
Method
- 1Cut the chicken and vegetables into even pieces.
- 2Sear the chicken in the olive oil over high heat for 5 minutes, then set aside.
- 3Sauté the vegetables with the garlic for 6 to 7 minutes, keeping them crunchy.
- 4Return the chicken, toss, and season with herbs, salt and pepper.
- 5Serve hot, with no added fat.
The express cutting skillet
When you need a high-protein, low-calorie meal made fast, the chicken-and-vegetable skillet is unbeatable: 35 g of protein for only 239 kcal and 7 g of fat. Zucchini, pepper and mushrooms bring volume, fibre and water for almost nothing, filling the plate and satisfying without weighing down the counter.
An endlessly modular dish
It is the ultimate 'use up the fridge' recipe: the chicken breast stays constant and you change the vegetables with the season and what you have. To make it a balance or bulking meal, add a portion of rice, quinoa or sweet potato. The lean protein base leaves you full freedom to build around it.
Keeping the chicken tender and vegetables crunchy
The classic mistake: cooking everything together until the chicken dries out and the vegetables release their water. Sear the chicken first over high heat, set it aside, stir-fry the vegetables so they stay crunchy, then bring it all together at the end. Herbs, garlic and a little lemon are enough to lift it without adding calories.
Turning it into the week’s meal prep
Its speed makes it a perfect candidate for cooking in bulk. Make a big skillet for three or four servings, divide it into airtight boxes and you cover several lunches. Cooked chicken keeps for 3 days in the fridge; reheat in a pan or microwave for one to two minutes, without overcooking so the meat doesn't dry out.
To keep some crunch over several days, cook the vegetables a little less than usual: they will finish softening on reheating. You can set aside a starch portion (rice, quinoa) to add depending on the day — bulking or cutting — without cooking again. A neutral protein base like this is the ideal foundation for a week of packed lunches.
What to pair it with
To vary lean, quick skillets and stir-fries, these recipes follow the same spirit.
Key takeaways
- 35 g protein for 239 kcal: the ultimate quick cutting meal.
- A "use up the fridge" recipe: keep the chicken, change the vegetables.
- Add rice, quinoa or sweet potato for a fuller meal.
- Sear the chicken separately so it doesn’t dry out or drown the vegetables.
Frequently asked questions
How do you stop chicken drying out in a skillet?
Cut it into even pieces, sear over high heat just until it is no longer pink, and set it aside off the heat while you cook the vegetables. Returning it at the end avoids the overcooking that dries the meat.
Can you use frozen vegetables?
Yes, frozen vegetables are convenient and nutritionally equivalent to fresh. Stir-fry them over high heat without thawing to stop them releasing too much water and going soft.
Is this skillet enough as a complete meal?
When cutting, yes: plenty of protein and vegetables satisfy for few calories. If you train or aim to bulk, add a carb source (rice, sweet potato) for energy and recovery.
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