Simple Protein Skillet in One Pan
Cooking can be both enjoyable and efficient, and the Simple Protein Skillet in One Pan is the perfect example of this balance. This delightful dish is not only packed with protein, but it also boasts vibrant vegetables, making it a go-to recipe for busy nights or meal prep.
Why Make This Recipe
This Simple Protein Skillet in One Pan is incredibly versatile and packed with nutrients, making it a fantastic addition to your healthy eating repertoire. With the combination of lean turkey or chicken breast, colorful bell peppers, broccoli, and creamy yogurt or cream cheese, this dish delivers on flavor and nutrition. It’s quick to prepare, taking only about 20 minutes from start to finish, which is ideal for weeknight dinners. Plus, the one-pan cooking method means less cleanup, leaving you more time to relax after a long day.
How to Make the Simple Protein Skillet in One Pan
Let’s dive into the details of preparing this delicious meal. The recipe is straightforward, making it perfect for cooks of all skill levels. Simply follow along with the ingredients and directions below to whip up this nutritious dish.
Ingredients
- 1 cup of diced turkey or chicken breast
- 1/2 cup of broccoli florets
- 1/4 cup of diced bell pepper (any color)
- 1 tsp. olive oil
- Garlic powder, to taste
- Smoked paprika, to taste
- Black pepper and salt, to taste
- 2 tablespoons of Greek yogurt or mild cream cheese
- A small handful of shredded mozzarella or grated parmesan
Directions
- Heat the olive oil in a non-stick pan over medium heat.
- Add the diced chicken or turkey to the pan. Season generously with garlic powder, smoked paprika, salt, and pepper.
- Sauté the meat until it is gently golden and thoroughly cooked. This typically takes about 5–7 minutes.
- Once the meat is cooked, add the diced bell pepper and broccoli florets to the pan. Cook for an additional 3 to 4 minutes. You want the vegetables to be tender yet still have a slight crunch.
- Lower the heat, and stir in the Greek yogurt or cream cheese. Mix everything together thoroughly until the dish becomes creamy.
- Cover the pan for a minute to allow the cheese to melt on top.
- Remove from heat and serve immediately.
Pro Tips for Success Simple Protein Skillet in One Pan
- Choose Lean Proteins: Opt for skinless turkey or chicken breast for a healthier choice without sacrificing taste.
- Don’t Overcook the Vegetables: Keep them tender-crisp to maintain their nutritional value and vibrant colors.
- Use Fresh Herbs: Incorporating fresh herbs such as parsley or basil can elevate the flavor profile of the dish.
- Adjust Seasoning: Feel free to experiment with the seasonings according to your taste. Adding a pinch of red pepper flakes can give the dish a nice kick.
- Use a Non-Stick Pan: This will help in preventing the ingredients from sticking and burning, providing a hassle-free cooking experience.
- Prepare in Batches: If you’re meal prepping, this recipe doubles or triples easily, so make enough for the week ahead!
Flavor Variations Simple Protein Skillet in One Pan
- Swap the Proteins: Try substituting the turkey or chicken with diced tofu or lentils for a vegetarian alternative.
- Change the Vegetables: Use other vegetables like zucchini, spinach, or snap peas for variety. Experimentation is key!
- Add a Sauce: Mixing in a tablespoon of soy sauce or teriyaki sauce can transform the flavor completely, adding an Asian twist.
- Spice it Up: For those who enjoy bold flavors, consider adding chili powder or cayenne pepper to the mix.
- Cheese Choices: Experiment with different cheeses like feta for a tangy flavor or cheddar for a richer taste.
Serving Suggestions Simple Protein Skillet in One Pan
This Simple Protein Skillet is delicious on its own, but here are some serving suggestions to enhance your meal experience:
- Serve over a bed of quinoa or brown rice for added fiber and nutrients.
- Pair with a side salad for a refreshing contrast of flavors and an additional serving of greens.
- Use it as a filling for whole-grain tortillas or wraps to create a satisfying lunch option.
Storage and Freezing Instructions Simple Protein Skillet in One Pan
- Refrigerate: Store leftovers in an airtight container for up to 3 days in the fridge.
- Freeze: If you’ve made a large batch, you can freeze portions in freezer-safe containers for up to 2 months. Make sure to allow the dish to cool before freezing.
- Reheat: To reheat, simply defrost in the fridge overnight and warm it up in the microwave or on the stovetop over low heat, adding a splash of water or broth to keep it moist.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|————|———|
| Calories | 310 |
| Protein | 30g |
| Carbs | 15g |
| Fat | 15g |
| Fiber | 4g |
| Sodium | 400mg |
FAQ About Simple Protein Skillet in One Pan
Can I use frozen vegetables?
Yes, frozen vegetables can be a convenient option! Just be sure to thaw and drain them before adding to the skillet to prevent excess moisture.
Is this recipe suitable for meal prep?
Absolutely! This Simple Protein Skillet is great for meal prep. Just divide the portions into individual containers for easy grab-and-go meals throughout the week.
Can I modify the protein source?
Yes, you can definitely swap in other protein sources. Lean beef, shrimp, or even plant-based options like chickpeas work beautifully with this recipe.
How do I ensure the chicken is cooked thoroughly?
To make sure the chicken or turkey is cooked through, use a meat thermometer to check that the internal temperature reaches at least 165°F (75°C).
What can I serve with this dish?
This dish pairs well with a variety of options, such as whole grain rice, a side salad, or even wrapped in a tortilla for a tasty lunch or dinner.
Final Thoughts
The Simple Protein Skillet in One Pan is the perfect solution for anyone looking to create a quick, nutritious, and satisfying meal. With minimal cleanup and a range of flavor options, it’s sure to become a staple in your kitchen. So whether you’re a busy professional or a home cook looking for a health-conscious dinner idea, this recipe is one you’ll want to keep handy. Enjoy your cooking adventure, and happy eating!
Print
Simple Protein Skillet in One Pan
- Total Time: 20 minutes
- Yield: 2 servings
- Diet: Paleo
Description
A quick and nutritious protein skillet packed with lean turkey, vibrant vegetables, and creamy goodness, perfect for busy nights or meal prep.
Ingredients
- 1 cup of diced turkey or chicken breast
- 1/2 cup of broccoli florets
- 1/4 cup of diced bell pepper (any color)
- 1 tsp. olive oil
- Garlic powder, to taste
- Smoked paprika, to taste
- Black pepper and salt, to taste
- 2 tablespoons of Greek yogurt or mild cream cheese
- A small handful of shredded mozzarella or grated parmesan
Instructions
- Heat the olive oil in a non-stick pan over medium heat.
- Add the diced chicken or turkey to the pan. Season with garlic powder, smoked paprika, salt, and pepper.
- Sauté the meat until golden and cooked through, about 5–7 minutes.
- Add the diced bell pepper and broccoli to the pan. Cook for an additional 3–4 minutes until veggies are tender yet still crunchy.
- Lower the heat and stir in the Greek yogurt or cream cheese until creamy.
- Cover the pan for a minute to allow the cheese to melt.
- Remove from heat and serve immediately.
Notes
Opt for skinless turkey or chicken for a healthier choice. Feel free to incorporate fresh herbs and adjust seasonings to your taste.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American