Sauteed Pan Chicken and Vegetables

Sauteed Pan Chicken and Vegetables is a quick and easy midweek dinner recipe idea. The meal is packed with flavor, healthy and nutritional vegetables, and not to mention, it even tastes amazing. Furthermore, it is grain-free, gluten-free, paleo-friendly, and made with unprocessed ingredients. This chicken with vegetables reheats great the next day, even!

chicken with vegetables

What You’ll Need To Make this Chicken Recipe 

Chicken thighs: boneless and skinless. Chicken breast could also be used. 

Vegetables: Carrots, mushroom, eggplant, bell pepper, onion, and tomatoes. 

Oil: I use extra virgin olive oil, but you can use the type of oil you like. 

Season with salt and pepper

Health Benefits of Vegetables 

To start with, vegetables are usually low in calories and high in fiber.  If some happen to be like avocado, which is higher in fat, then it’s the good kind of fat. Not all vegetables are made the same, though. Some vegetables are known to be healthier than others, like the green kind, such as spinach, asparagus, kale, etc. However, the kind of vegetables like the ones in this dish are not ones that you’ll want to pass up. 

Carrots have a great amount of Vitamin A, which is a vitamin for your vision. 

1 cup of onion contains vitamin C, B-6, and manganese, all of which are important for boosting the immune system. 

Tomatoes are not just low in calories, but they also contain potassium and vitamin C. 

Mushrooms, as we all know, are the best source for getting vitamin D in, especially for those who don’t get much sunlight. As for eggplant, it’s a great vegetable for the digestive system, and also includes vitamin C, vitamin K, vitamin B6, along with magnesium, manganese, copper, fiber, folic acid, and potassium. 

Can I Use a Different Type of Meat

Yes! If you don’t have chicken on hand or don’t want to use chicken, it can be substituted for lean beef but will need to be cooked longer than the chicken. Also, you can use fish, such as halibut or salmon, which cooks fairly quickly. You can also leave out the chicken and make this dish meatless, and it will still have enough flavor and nutrition. 

How Do You Make an Easy Chicken and Veggie Pan Meal?

Ingredients

  • 1 lb chicken thighs, boneless and skinless
  • 1 medium-sized carrot
  • 10 oz mushrooms, sliced
  • 1 eggplant
  • 2 plum tomatoes
  • 1 red bell pepper
  • 1 yellow onion, small
  • extra virgin olive oil
  • salt and pepper

vegetables with chicken

  • Cut 1 lb of chicken thighs into bite-sized pieces, cutting off the fat. Place in a heated pan with 2 Tablespoons of oil, along with a pinch of salt and pepper. Mixing occasionally, sautéing for 7 minutes or until chicken is almost cooked.

vegetables with chicken

  • Peel and cut a carrot into slices or cubes and add to the chicken.

vegetables with chicken

  • Add in 10 oz of sliced mushrooms with a pinch of salt. Sauté and mix.

vegetables with chicken

  • Slice eggplant into small strips and in a separate pan, add 2 Tablespoons of extra virgin olive oil and sliced eggplant with a pinch of salt.

vegetables with chicken

  • Add sliced red bell pepper into the pan with the chicken.

vegetables with chicken

  • Combine the eggplant and chicken mix along with the other vegetables together into one pan.

vegetables with chicken

  • Slice 1 small yellow onion into thin slices and also add to the pan.

vegetables with chicken

  • Chop 2 tomatoes, then add to the pan as well. 
  • Stir everything together.

vegetables with chicken

  • Add 1 Tablespoon of salt and 1 Tablespoon of black pepper (or to your taste) to the pan. Cover and sauté over low heat for 10 minutes.

chicken with vegetables

If you enjoy chicken and vegetable recipes, you should also try these other chicken recipes: 

Chicken with Mushrooms in Tomato Sauce

Chicken Wrap Recipe

Avocado with Chicken and Mango Salad

Kitchenware I used for the recipe: 

Sautéed Chicken with Vegetables

Course: dinner, lunch, Main Course
Keyword: baked chicken, bell pepper, carrot, dinner, eggplant, green onion, lunch, main course, mushroom, olive oil, tomato, vegetable
Servings: 5
Calories: 260kcal

Ingredients

  • 1 lb chicken thighs boneless and skinless
  • 1 medium sized carrot thinly sliced
  • 10 oz mushrooms sliced
  • 1 eggplant cut into thin, short strips
  • 2 plum tomatoes chopped
  • 1 red bell pepper sliced
  • 1 small yellow onion thinly sliced
  • extra virgin olive oil
  • salt and pepper to taste

Instructions

  • Cut 1 pound of chicken thighs into small pieces and place in a heated pan with 2 Tablespoons of extra virgin olive oil. Add a pinch of salt and pepper. Mixing occasionally, sautéing for 7 minutes.
    vegetables with chicken
  • Peel and cut 1 carrot into small slices. Add to the chicken. Keep heat to medium-low.
    vegetables with chicken
  • Add in 10 ounces of sliced mushrooms with a pinch of salt. Sauté and mix.
    vegetables with chicken
  • Slice 1 eggplant into small strips. In a separate pan, add 2 Tablespoons of extra virgin olive oil and sliced eggplant. Add a pinch of salt.
    vegetables with chicken
  • Slice 1 red bell pepper and add to the chicken pan. Keep at medium-low heat.
    vegetables with chicken
  • Add the sautéed eggplant to the chicken pan.
    vegetables with chicken
  • Slice 1 small yellow onion thinly, then also add to the pan.
    vegetables with chicken
  • Chop 2 plum tomatoes, then add to the pan.
    vegetables with chicken
  • Add 1 Tablespoon of salt and 1 Tablespoon of black pepper (or to your taste). Cover and sauté on low heat for 10 minutes. Enjoy!

Nutrition

Calories: 260kcal | Carbohydrates: 13g | Protein: 18g | Fat: 16g | Saturated Fat: 4g | Cholesterol: 89mg | Sodium: 86mg | Potassium: 756mg | Fiber: 5g | Sugar: 8g | Vitamin A: 3082IU | Vitamin C: 39mg | Calcium: 27mg | Iron: 1mg
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3 Comments

  1. That looks like the perfect healthy meal for me this week! I just got back from two weeks of vacation and I’m in major need of some veggies!

  2. Pingback: 15 Healthy Recipes

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