Description
Speedy and satisfying Whole30-compliant meals that come together in 30 minutes or less, perfect for busy nights and meal prep.
Ingredients
- 1.5 pounds (680g) chicken breasts or thighs, skin-on or skinless
- 3 tablespoons (45ml) extra virgin olive oil
- 3–4 cloves garlic, minced (about 1 tablespoon)
- 1 medium onion, diced (about 150g)
- 1–2 bell peppers, sliced (150-200g), preferably red or orange
- 1 medium zucchini or summer squash, sliced (about 200g) – optional
- 3 tablespoons (45ml) coconut aminos
- 1 teaspoon smoked paprika
- 1 teaspoon cumin
- 1 teaspoon chili powder
- Salt and pepper to taste
- Fresh cilantro or parsley for garnish
- 1 tablespoon lemon or lime juice
- Optional add-ins: mushrooms, spinach, cherry tomatoes
Instructions
- Prep your ingredients by dicing onion, slicing bell peppers and zucchini, and mincing garlic. Trim excess fat from chicken thighs if using, keeping skin if desired. Measure out coconut aminos and spices.
- Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Season chicken with salt, pepper, smoked paprika, cumin, and chili powder. Place chicken skin-side down if using thighs and sear without moving for 4-5 minutes until golden and crispy. Flip and cook for another 3-4 minutes until cooked through. Remove chicken and set aside.
- Add remaining 1 tablespoon olive oil to the skillet. Sauté onion and bell peppers until softened and slightly caramelized, about 4 minutes. Add zucchini and garlic; cook for 2-3 minutes until tender and fragrant. Season with salt and pepper.
- Pour coconut aminos over vegetables and stir to coat. Let simmer for about 1 minute to reduce slightly. Squeeze lemon or lime juice over mixture and stir again.
- Slice cooked chicken into strips or bite-sized pieces and return to skillet. Toss everything together to combine and heat through. Garnish with chopped cilantro or parsley before serving.
Notes
[‘Don’t skip the sear to get a golden crust on the chicken for better flavor and texture.’, ‘Use fresh garlic for best flavor.’, ‘Prep veggies and spices ahead of time to save time on busy days.’, ‘Adjust chili powder to taste or omit for less heat.’, ‘Use a meat thermometer to ensure chicken reaches 165°F (74°C) internal temperature.’, ‘Clean as you go to speed up cleanup.’, ‘Leftovers keep well in the fridge for up to 3 days; reheat gently in a skillet with a splash of water or broth.’, ‘These meals don’t freeze well due to vegetable texture changes.’]
- Prep Time: 7 minutes
- Cook Time: 23 minutes
- Category: Main Course
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approxima
- Calories: 350
- Sugar: 5
- Sodium: 450
- Fat: 18
- Saturated Fat: 4
- Carbohydrates: 12
- Fiber: 3
- Protein: 35
Keywords: Whole30, quick meals, healthy dinner, chicken recipe, 30-minute meals, clean eating, meal prep