This Chicken and Vegetable Skillet is a delightful and nutritious dish that’s sure to become a family favorite. Combining tender chicken fillets with flavorful eggplant, onion, carrots, and bell peppers, all simmered in a rich tomato sauce, this recipe is both hearty and healthy. Perfect for a quick weeknight dinner, it’s sure to please everyone at the table.
Preparation Time
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
- 3 chicken fillets
- 2 eggplants
- 1 onion
- Vegetable oil for frying
- 1 carrot
- 2 bell peppers
- 1 tablespoon tomato paste
- 1.5 cups chopped tomatoes
- Salt, black pepper, and red pepper flakes to taste
- Fresh parsley for garnish
Directions
Prepare Ingredients
- Cut the chicken fillets into bite-sized pieces.
- Dice the eggplants, onion, carrot, and bell peppers.
- Chop the fresh parsley.
Cook Vegetables
- Heat vegetable oil in a skillet over medium heat.
- Add the diced eggplant and fry for 5-7 minutes until tender.
- Add the chopped onion and fry for 1 minute until translucent.
- Add the diced carrot and fry for 1 minute.
- Add the bell peppers and fry for 2 minutes.
Cook Chicken
- Add the chicken fillet pieces to the skillet.
- Stir well to combine with the vegetables.
Add Tomatoes and Seasonings
- Stir in the tomato paste and chopped tomatoes.
- Season with salt, black pepper, and red pepper flakes to taste.
Simmer
- Reduce the heat to low and simmer for about 15 minutes, stirring occasionally.
Garnish and Serve
- Stir in the chopped parsley and simmer for an additional 5 minutes.
- Serve hot, garnished with more fresh parsley if desired.
Serving Suggestions
- Serve over a bed of steamed rice, quinoa, or couscous.
- Pair with a side salad or steamed vegetables for a complete meal.
- Top with a dollop of Greek yogurt for added creaminess.
Cooking Tips
- For extra flavor, marinate the chicken fillets in your favorite spices before cooking.
- Adjust the amount of red pepper flakes to your spice preference.
- Use fresh tomatoes if available for an even richer flavor.
Nutritional Benefits
- High in Protein: From the chicken fillets.
- Packed with Vitamins and Minerals: From the eggplant, carrots, and bell peppers.
- Tomatoes: Provide a good source of antioxidants, particularly lycopene.
Dietary Information
- Calories: Approximately 300 per serving
- Protein: 25g
- Carbohydrates: 15g
- Fat: 10g
- Dietary Considerations: This recipe is gluten-free and can be made dairy-free by omitting the optional Greek yogurt topping.
Storage
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat in a skillet over medium heat or in the microwave until warmed through.
Why You’ll Love This Recipe
- Quick and easy to prepare, perfect for busy weeknights.
- Versatile and can be customized with your favorite vegetables.
- Balanced and nutritious, offering a good mix of protein and vegetables.
- Rich, comforting flavors that are sure to please the whole family.
Conclusion
This Chicken and Vegetable Skillet is a versatile and flavorful dish that’s perfect for any night of the week. With its rich blend of vegetables and tender chicken, all simmered in a savory tomato sauce, it’s a meal that’s both satisfying and nutritious. Give it a try and enjoy a delicious homemade dinner with minimal effort!