One-pan chicken veggies skillet is a quick, healthy dinner recipe with pan-fried chicken thighs, sweet potatoes, and broccoli. It's easy to make, gluten-free, Whole30, and paleo-friendly meal, all cooked in just one pan. This recipe is for either 2 satiating portions or 3 regular ones. You can stretch it to 4, especially if you serve a side dish like quinoa, rice or more vegetables.
Ingredients
For chicken
- 4 chicken thighs skinless, no bone, cut into bite-size squares
- 1 teaspoon ground black pepper
- 1 teaspoon salt
- 2 tablespoons olive oil
- 1/4 cup water
For veggies
- 1 tablespoon oil
- 250 g sweet potato peeled and diced into small cubes (9 oz.)
- 1/2 large onion sliced
- 1/2 teaspoon pepper
- 1/2 teaspoon salt
- 3 cups broccoli florets (~200 g / 7 oz.)
- 3 cloves garlic diced finely
Instructions
- Prepare the chicken. Cut away large pieces of fat but don't worry about trimming all of it off as it will render off while cooking. Cut the chicken into bite-size pieces. Season the chicken with salt and pepper on both sides. I like using quite a lot of black pepper for this recipe but you can modify it. You can also add a little chili.
- Prepare the vegetables. You can do this step once you start cooking the chicken to speed up the process. Make sure to cut the broccoli florets in halves so they cook faster and keep the sweet potato cubes on a smaller side or they might end up undercooked.
- Cook the chicken first. Heat olive oil in a large skillet or frying pan. I use number 8 on the induction stove. Add the pieces without overlapping each other and cook for 6 minutes on each side.
- Deglaze the pan. Remove the chicken pieces into a bowl. Pour in 1/4 to 1/3 cup of water or chicken stock into the hot pan and scrape it with a spatula to incorporate any cooked juices into a broth. Pour this deglazed broth into a cup or a bowl and set aside, we will use it later.
- Cook the vegetables. Wipe the pan with a paper towel and add more oil. Set the heat to medium-high (7 on the induction stove) and add the sweet potatoes and onions first, season with extra pepper and salt. Cook for 3 mins covered with a lid. Then stir and add broccoli. Cover with a lid again and cook for 2 minutes. Covering with a lid creates a hotter, steamier environment, so all the vegetables cook faster.
- Cook with chicken. Open the lid and add chicken and garlic, and stir through. Then pour in the reserved chicken pan juices and cook all together for 2-3 more minutes, stirring a couple of times. No lid this time.
- Taste for salt and pepper and season if needed. I like a little drizzle of lemon juice if I have some on hand. You can also garnish with fresh parsley or green onions if you have any.
- Enjoy right away or cool and store in Tupperware containers as part of meal prep.
Notes
The nutrition label is for 3 servings, however, this meal can also be 2 more satiating servings, which will be about 650-700 calories per portion.
Nutrition
Calories: 571kcal | Carbohydrates: 27g | Protein: 29g | Fat: 39g | Saturated Fat: 9g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 20g | Trans Fat: 0.1g | Cholesterol: 148mg | Sodium: 1357mg | Potassium: 930mg | Fiber: 5g | Sugar: 6g | Vitamin A: 12513IU | Vitamin C: 85mg | Calcium: 95mg | Iron: 2mg
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