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One Pan Skinny Tex Mex Chicken and Zucchini is a healthy gluten free 30 minute dinner with black beans and corn, topped with a bit of cheese, cilantro and scallions. | ifoodreal.com

Chicken and zucchini…Summer is flying by so fast, I’m afraid I won’t have enough time to cook all the dishes I have in mind with summer’s fresh produce. I admit, I prefer grocery shopping to the clothes one. I can wonder aisles of food for hours. My preferred way to do it – on my own. Can you blame me?! Every time I enter my local farm market type of a grocery store, I’m about to faint. Local blueberries, zucchini, cherries, young potatoes, dill cucumbers, heirloom tomatoes, apricots and peaches – I want it all! Currently I’m stuffing my face and freezer with blueberries before they are done in a few weeks. I have unbelievable whole grain blueberry muffin recipe coming your way next.

So, this chicken and zucchini is a variation of my Skinny Tex Mex Bean Quinoa Casserole with added chicken for a protein boost and quinoa replaced by zucchini. I stock up on zucchini every time I do shopping. Everything is cooked within 30 minutes, right in one pan. Tender chicken breast, springy black beans, sweet corn and zucchini, which is added at the very end to preserve the crunchiness. This dish was delicious! I love raw or slightly cooked zucchini. Where as my kids, do not like zucchini, period. They picked it out of their plates with no problem but ate everything else.

This chicken and zucchini is cooked with diced tomatoes, cumin, taco or fajita seasoning (replace by extra cumin), topped with cheese and fresh herbs. I added just a cup of shredded organic Colby Jack cheese and a few handfuls of cilantro and green onions. Fresh herbs are a great way to add flavour to any dish without extra calories.

One Pan Skinny Tex Mex Chicken and Zucchini is a healthy gluten free 30 minute dinner with black beans and corn, topped with a bit of cheese, cilantro and scallions. | ifoodreal.com

My thoughts on cheese. We used to eat a lot of it, as well as other dairy. I used to cross the US border and stock up at Costco for months. It’s so much cheaper in the US than in Canada. In the past years I have been buying only organic cheese.

Alex stopped eating cheese 5 years ago, after our 2 week all-inclusive Jamaica vacation and his through the roof high cholesterol level afterwards. I honestly think he over did at the buffets but he just won’t touch dairy anymore. Like who does a blood test the next day after drinking rum and coke and literally living in a buffet restaurant for two weeks?! Who does that? Apparently, men do…like many other things they do…let’s just not go there.:)

I think, everything is good in moderation. Cheese is a saturated fat and like any dairy is full of hormones, that are meant for baby animals. It has calcium but so does kale and spinach. It’s up to you to decide what to do with cheese, I’ll tell you what I do. I occasionally sprinkle feta on a salad and a bit on a skillet dish like this one. Like, let’s say once a week. I consider my approach using dairy in limited amounts and it works for me. I have seen improved weight loss results and more clear skin since then. I do not drink milk or eat cheese in any other way, very rare. I now consume Greek yogurt in moderation as well. I haven’t bought heavy cream or spread cream cheese on a bagel for years. So, this is my 2 cents on cheese and I hope you find it helpful. I often get asked what and how much I eat. And yes, I do feel happy and not deprived, in case you are wondering.:)

Enjoy this chicken and zucchini!

One Pan Skinny Tex Mex Chicken and Zucchini

One Pan Skinny Tex Mex Chicken and Zucchini

Ingredients

  • 1 tbsp olive oil, extra virgin
  • 1 large onion, finely chopped
  • 5 garlic cloves, minced
  • 2 medium bell peppers, chopped
  • 1 lb boneless & skinless chicken breasts, cut into 1" pieces
  • 1 tbsp cumin, divided
  • 1 tsp salt
  • 1 tsp ground black pepper
  • 1 cup corn, frozen or fresh
  • 14 oz can black beans, drained & rinsed
  • 14 oz can diced tomatoes
  • 1 tsp taco (fajita) seasoning, all natural (substitute with cayenne pepper + cumin)
  • 1 large zucchini, diced
  • 1 cup Tex Mex or Colby Jack cheese, shredded
  • 1/2 cup green onions, chopped
  • 1 cup cilantro, chopped

Directions

  1. Preheat large deep skillet on low - medium heat and add olive oil. Add onion and garlic, saute until translucent. Add bell pepper and saute for a few more minutes. Move mixture to a side of the skillet and add chicken. Sprinkle with 1 tsp cumin, salt and black pepper. Saute until a bit golden brown, about 5 -7 minutes.
  2. Add corn, beans, tomatoes, taco (fajita) seasoning and remaining cumin. Bring to a boil, cover and cook for 10 minutes.
  3. Add zucchini and stir. Sprinkle with cheese, cover and cook for another 5 minutes. Top with green onions and cilantro. Serve hot, on its own or with brown rice or quinoa.
  4. Storage Instructions: Refrigerate covered for up to 3 - 4 days.
http://ifoodreal.com/one-pan-skinny-tex-mex-chicken-and-zucchini/

Nutritional Info

Servings Per Recipe: 6

Amount Per Serving = 1 + 2/3 cups:
Calories: 264.0
Total Fat: 8.3 g
Cholesterol: 51.8 mg
Sodium: 774.5 mg
Total Carbs: 21.7 g
Dietary Fiber: 4.7 g
Protein: 26.9 g
WW Points+: 6

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This post may contain affiliate links. When you buy a product I make a small commission without any extra cost to you. In return, you can enjoy free recipes as well as savings on your favourite products. I also shared Clean Eating Ingredients I Buy and Kitchen Appliances +Tools I Use. Please buy local, organic and fair trade whenever feasible.

41 Comments

    • Olena

      Thanks, Shashi! What kids do not love cheese?! I know. I used to buy those humongous bags of cheese and freeze it. My kids love cheese strings and Baby Bel. I wish it didn’t exist or at least was available in organic variation. I truly hate Baby Bel LOL. I buy it occasionally but waaaaaaay less than even a year ago.

      Reply
  1. Kari Peters

    We used to stock up on cheese too when we lived in Canada – it’s half the price in the US! I love anything Tex-Mex and this looks great!

    Reply
  2. Debbie

    I recently found your blog and LOVE it. Your recipes are wonderful. Simple, delicious, without all the added crap we don’t need and really don’t miss. 🙂 I completely agree with your view on dairy. Moderation is key. I learned this lesson when my babies had mild allergies, yep both of them, and I was breastfeeding so I couldn’t have ANY dairy. And I was HEAVY dairy prior to that. The only thing I truly missed was… CHEESE. There are no good replacements. I no longer haphazardly add it to everything though. Now, I make it count. If there is cheese in my dish it truly needs to add something. Thank you for your recipes. They have made several great additions to my supper table and my husband loves them too!

    Reply
    • Olena

      Hi Debbie. Well, thank you! I’m blushing. I agree with you – there are no good replacements for cheese. All that vegan cheese is not good either, full of cr@p, unfortunately. I tried, nope. I realized what dairy is when I started drinking whey protein and my skin would go nuts. I googled and I learnt a lot about dairy. Nope, thanks. Just a little bit and organic. Glad you enjoy my stupidly simple recipes.:)

      Reply
  3. Monica

    Making this for my carnivore boyfriend tonight! Hoping the cheese and chicken will distract him from all the healthy veggies 🙂

    Reply
  4. Shannon

    I made this dish tonight and the 1 cup of cilantro ruined it. I was so looking forward to all the flavors but was disappointed with the overpowering taste of cilantro. 🙁

    Reply
    • Olena

      Feel free to adjust cilantro to your personal taste.:) I love fresh herbs. To me 1 cup for such a big casserole is perfect. But everyone is different. An easy fix.

      Reply
  5. Jennifer

    I like to use avocado in place of cheese. It’s rich and creamyand balances out the spiciness.

    Reply
  6. Mel

    Your instructions say to bring to a boil but there is no liquid in your ingredients. Do you drain the can of tomatoes or is that the liquid that you’d be boiling? I’m planning to make this for dinner tomorrow. Looking forward to trying it!

    Reply
    • Olena

      I would say no. Frozen zucchini doesn’t taste good, in my opinion. You can try though but the texture becomes like a cotton pad. Not good if you ask me.

      Reply
  7. Jackie

    So excited to try this. I’m skipping the corn and beans to lower the carbs and adding avocado. So looking forward to this new recipe.

    Reply
  8. Deborah Snow

    Its looks so good I am going to try it next month so I can get the stuff I need. Can you add sour cream and avocado with it also and the end when serving it.

    Reply
    • Olena

      Oh LOL. I know, my recipes are huge. 3 boys in the house. This is enough for not even two meals for us. Enjoy your lunches.

      Reply
  9. Michelle

    Thank you so very much for your recipes. I am making this again tonight. I’ve made it several times already these past few months. The family adores it! And they don’t think it’s “healthy” but little do they know, they are eating well. Thanks for sharing your marvelous creations with us!

    Reply
  10. Anna

    I have a friend who just had surgery and her doctor is keeping her to a high protein, high veggie diet. I made this for her last night and it was exactly what she needed. Everyone else has been bringing her heavy dishes and she was so relieved when I brought this because it was clean and delicious! We fed 4 ladies and I still have enough for lunch today, it is perfect!

    Reply
  11. kate

    Kind of a silly question…But is the chicken already cooked before you add it to the pan? Or are you cooking it IN the skillet? Thanks!

    Reply
  12. Tori

    Made this recipe tonight and it was a major hit! I left out the cilantro and used only one bell pepper, but it was still delicious. Thanks for sharing! I have it pinned so that I can make it again and share with my family and friends 🙂

    Reply
  13. Anna

    This is my favorite meal that I make and my family loves it. This dish is satisfying and delicious.

    Reply
  14. Marie

    I was looking for some healthy recipe ideas and ran across your website. We LOVE this one and make it often; I have also shared it with friends. Thank you!

    Reply
  15. Mariah

    I’m making this for dinner tonight. It looks delicious and the house smells amazing! Always looking for good, healthy dinners that i can make for my lunches as well. I’ve given up sugar so anything with so much yummy flavor is a godsend! 😋

    Reply
    • Olena

      Yes. Me too! I always try to make large dinner for lunch leftovers since we barely eat sandwiches.
      Good for you. I have given up sugar too lately. Trying to slim down. I made trail cookies today all naturally sweetened. I will post soon.

      Reply
  16. Stacy

    This was SO SO GOOD!!!!!! The leftovers were even better! The only thing wrong with it is that it’s already gone and I should have made double!

    Reply
  17. Christy

    Im confused on the calories. Ive put it into myfitnesspal as a recipe and im coming up with 419 calories per serving (1/6). Why is my number almost double yours??

    Reply
    • Olena

      Hi Christy. I can’t answer this question. I put calories calculated in spark people calculator for general guideline only. I do not count calories myself.

      Reply

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