Description
Succulent chicken breast nestled with zucchini and squash creates a Mediterranean-inspired culinary masterpiece that promises delightful flavors in every bite. Fresh ingredients and simple seasoning deliver a healthy, quick meal perfect for weeknight dinners or elegant gatherings.
Ingredients
Scale
Proteins:
- 2 chicken breasts
- 1/2 cup egg whites
Vegetables:
- 1 zucchini
- 1 yellow squash
- 1/2 onion
- 2 cloves garlic
Seasonings and Extras:
- 2 tbsp olive oil
- 1 tsp salt
- 1/2 tsp black pepper
- 1 tbsp dried herbs (oregano or thyme)
- 2 tbsp fresh parsley (chopped)
Instructions
- Prepare the chicken breasts by patting them dry with paper towels to ensure even seasoning and optimal browning.
- Season the chicken thoroughly with salt, black pepper, and dried herbs, massaging the spices into the meat for deep flavor penetration.
- Dip each chicken breast into egg whites, allowing excess to drip off, which will help create a light protective coating.
- Slice zucchini and yellow squash into uniform thin rounds to promote even cooking and attractive presentation.
- Finely mince garlic and dice the onion to release aromatic flavors and ensure quick, even distribution throughout the dish.
- Heat olive oil in a large skillet over medium-high heat until shimmering, approximately 2-3 minutes.
- Carefully place seasoned chicken breasts into the hot skillet, cooking for 5-6 minutes on each side until golden brown and internal temperature reaches 165°F.
- Remove chicken and set aside, keeping warm to retain heat and moisture.
- In the same skillet, sauté onions and garlic for 2 minutes until fragrant and translucent.
- Add zucchini and yellow squash rounds, cooking for 3-4 minutes until tender but still crisp.
- Return chicken to the skillet, briefly warming everything together to blend flavors.
- Garnish with freshly chopped parsley just before serving, adding a bright, fresh finish to the dish.
Notes
- Pat chicken breasts completely dry to achieve a perfect golden-brown exterior with maximum flavor development.
- Create a flavorful crust by massaging spices directly into the meat, ensuring deep seasoning penetration throughout the chicken.
- Use egg whites as a light, protein-rich coating that helps seal in moisture and promotes beautiful caramelization during cooking.
- Cut vegetables into consistent thin slices to guarantee uniform cooking and an elegant, professional-looking presentation.
- Maintain medium-high heat for optimal chicken searing, creating a delicious crispy exterior while keeping the inside juicy and tender.
- Quickly sauté vegetables to preserve their crisp texture and vibrant colors, avoiding overcooking that can make them mushy.
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Category: Dinner, Lunch
- Method: Sautéing
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 325
- Sugar: 3 g
- Sodium: 600 mg
- Fat: 14 g
- Saturated Fat: 2 g
- Unsaturated Fat: 10 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 3 g
- Protein: 38 g
- Cholesterol: 100 mg