Heart-Healthy Sauteed Chicken
Elevate your weeknight meals with this *Heart-Healthy Sautéed Chicken* recipe, a nutritious and flavorful dish that's as easy to prepare as it is good for you! Made with tender, boneless, skinless chicken breasts and cooked in heart-healthy extra virgin olive oil, this dish combines vibrant vegetables like red bell peppers, zucchini, and baby spinach with the fragrant zest of garlic, fresh thyme, and rosemary. A tangy splash of lemon juice and the savoriness of low-sodium chicken broth create a light yet satisfying pan sauce that ties everything together. Perfect for busy schedules, this one-pan recipe is ready in under 45 minutes and brims with wholesome ingredients that support a balanced diet. Serve it as-is for a low-carb dinner or pair it with quinoa or brown rice for a complete meal that’s full of flavor and health benefits!
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Ingredients
- 4 pieces boneless, skinless chicken breasts
- 2 tablespoons extra virgin olive oil
- 0.5 cup low-sodium chicken broth
- 2 tablespoons lemon juice
- 3 cloves garlic cloves, minced
- 2 teaspoons fresh thyme leaves
- 1 teaspoon fresh rosemary, chopped
- 1 medium red bell pepper, sliced
- 1 medium zucchini, sliced
- 2 cups baby spinach
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Directions
Step 1
Begin by preparing your ingredients. Slice the chicken breasts horizontally in half to create thinner cutlets. Season them with salt and black pepper on both sides.
Step 2
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the chicken breasts to the skillet and sauté for 4-5 minutes on each side until they are golden brown and cooked through. Remove the chicken from the skillet and set it aside.
Step 3
In the same skillet, reduce the heat to medium and add the remaining 1 tablespoon of olive oil. Add the minced garlic and sauté for about 30 seconds until fragrant.
Step 4
Next, add the red bell pepper and zucchini slices to the skillet. Stir frequently and cook for 4-5 minutes until the vegetables are tender-crisp.
Step 5
Stir in the fresh thyme, rosemary, and lemon juice, and cook for another 1-2 minutes.
Step 6
Return the chicken to the skillet and add the low-sodium chicken broth. Bring the mixture to a simmer and allow it to cook for 5-7 minutes, letting the flavors meld and the chicken reheat.
Step 7
Add the baby spinach to the skillet and toss gently until the spinach has wilted, about 1-2 minutes.
Step 8
Serve the heart-healthy sautéed chicken with the vegetables, spooning some of the pan juices over the chicken for added flavor. Enjoy this nutritious and delicious meal!
Nutrition Facts
| Serving size | 1265.1 grams (1265.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1503 |
| Total Fat 54.40g | 70% |
| Saturated Fat 11.20g | 56% |
| Polyunsaturated Fat 0.00g | |
| Cholesterol 592mg | 197% |
| Sodium 1797mg | 78% |
| Total Carbohydrate 21.70g | 8% |
| Dietary Fiber 6.50g | 23% |
| Total Sugars 10.20g | |
| Protein 222.50g | 445% |
| Vitamin D 7IU | 35% |
| Calcium 194mg | 15% |
| Iron 10mg | 54% |
| Potassium 2626mg | 56% |
Source of Calories