This vibrant zucchini and chicken skillet is a wholesome and flavorful meal, combining tender chicken breast with fiber-rich zucchini and wholesome rice.
Packed with plant-based protein, healthy fats from olive oil, and antioxidant-rich vegetables, it’s both nourishing and satisfying.
Quick to prepare and naturally low in saturated fat, this recipe makes a perfect option for a nutritious everyday dinner or easy meal prep.
Chicken and Zucchini Stew
Equipment
- 1 large pot or deep skillet (approx. 4-5 liters)
- 1 chopping board
- 1 sharp knife
- 1 measuring cup
- 1 wooden spoon or spatula
- 1 bowl (for washing rice and zucchini)
Ingredients
- 1 kg green zucchini diced
- 400 g chicken breast diced
- 1 medium onion finely chopped
- 1 red bell pepper diced
- ¼ cup rice washed and drained
- 1 tbsp tomato paste
- 1 tsp sweet paprika
- 2 tsp dried mint
- Salt to taste
- 4 tbsp olive oil
- 4 –5 cups boiling water
Instructions
- Preparing the Ingredients: Begin by gathering all your ingredients to ensure a smooth cooking process. Wash the zucchini thoroughly under running water and dice them into uniform cubes so they cook evenly. Chop the onion finely to release its natural sweetness during cooking. Dice the red bell pepper into small pieces for both flavor and texture. Rinse the rice under cold water until the water runs clear to remove excess starch. Cut the chicken breast into small, evenly sized cubes for even browning.
- Heating the Olive Oil: Place a large pot or deep skillet on medium heat. Pour in 4 tablespoons of high-quality olive oil, which will provide both a rich flavor and healthy fats to the dish. Allow the oil to heat until it shimmers gently. Heating the oil properly ensures your chicken will sear nicely rather than steam.
- Sautéing the Chicken: Add the diced chicken breast to the hot olive oil in a single layer to ensure each piece cooks evenly. Stir occasionally to prevent sticking. Cook until the chicken releases its natural juices, absorbs them back, and begins to turn golden brown on the edges. This process should take about 5–7 minutes. Browning the chicken not only adds depth of flavor but also helps seal in moisture.
- Cooking the Onions: Once the chicken is slightly browned, add the finely chopped onion to the pot. Stir well to coat the onion in the flavorful oil and chicken juices. Cook the onion over medium heat until it becomes translucent and tender, releasing its natural sweetness. This should take approximately 3–4 minutes. Avoid rushing this step, as properly cooked onions provide a rich flavor base for the dish.
- Adding Tomato Paste and Spices: Add 1 tablespoon of tomato paste to the pot. Stir thoroughly to coat the chicken and onion evenly, allowing the paste to cook for about 2 minutes until its aroma is released. Then sprinkle in 1 teaspoon of sweet paprika. Stir again so the spice blends completely with the tomato paste. Cooking the tomato paste and paprika together enhances their flavors and creates a fragrant, savory base for the zucchini and rice.
- Incorporating Zucchini: Add the diced zucchini into the pot. Stir gently to coat each piece with the seasoned chicken and tomato paste mixture. Cover the pot with a lid and reduce the heat to low. Let the zucchini cook slowly until it is halfway softened, which should take around 8–10 minutes. Stir occasionally to prevent sticking, allowing the zucchini to absorb the spices and chicken flavors.
- Adding Boiling Water: Pour in 4 cups of boiling water carefully, ensuring not to lower the pot’s temperature too quickly. Stir gently to combine all ingredients. Allow the mixture to simmer for a few minutes so the zucchini softens further and the flavors meld together. Adding hot water helps maintain the cooking temperature and speeds up the process.
- Incorporating Rice and Red Pepper: Add the washed and drained rice along with the diced red bell pepper to the pot. Stir well to evenly distribute the rice and pepper throughout the mixture. Ensure the rice is fully submerged in liquid so it cooks evenly. Cover the pot with a tight-fitting lid and reduce the heat to low. Let the mixture cook undisturbed until the rice absorbs the liquid and both the rice and vegetables are tender. This should take approximately 15–20 minutes.
- Adjusting Liquid and Seasoning: Check the dish toward the end of cooking. If the rice has absorbed too much liquid and the mixture appears dry, add a little more boiling water (about ¼ cup at a time) and stir gently. This helps achieve the perfect texture without overcooking the rice. Add salt according to taste and sprinkle in 2 teaspoons of dried mint for a fragrant finish. Stir lightly to incorporate the seasoning evenly.
- Resting and Serving: Remove the pot from heat and let the dish rest for 5 minutes with the lid on. This resting period allows the flavors to meld and the rice to firm up slightly. Serve the zucchini and chicken mixture warm, ideally with a side of fresh herbs or a light salad for a balanced, nutritious meal. This dish can be enjoyed as a wholesome weeknight dinner or as a meal-prep option for busy days ahead.
Notes
- Use fresh, firm zucchini for the best texture; overly ripe zucchini may become mushy during cooking.
- Rinsing rice thoroughly helps remove excess starch and prevents clumping.
- For even cooking, dice chicken breast and zucchini into similar-sized pieces.
- Adjust paprika and salt according to your taste preference for a balanced flavor.
- Keep boiling water ready before starting to maintain a steady cooking process.
Chef’s Secrets For Flavorful Cooking
The secret to this dish’s depth of flavor lies in layering ingredients and cooking them in stages.
Start by browning the chicken well — this seals in juices and adds a rich base.
Cooking onions until translucent releases natural sweetness, which blends perfectly with the tomato paste and paprika.
Covering the zucchini while cooking lets it soften evenly without losing shape.
Lastly, seasoning with dried mint at the end preserves its aromatic freshness and elevates the dish with a delicate Mediterranean flair.
A splash of lemon juice before serving can also add brightness and enhance flavors.
Serving Suggestions For This Dish
This zucchini and chicken skillet is versatile and pairs beautifully with a variety of sides.
Serve it over a bed of fresh greens for a light meal or with a side of whole-grain bread for added heartiness.
A dollop of Greek yogurt on top creates a creamy contrast, while a sprinkle of fresh herbs such as parsley or dill adds brightness.
For a complete meal, pair it with a fresh cucumber and tomato salad dressed in olive oil and lemon.
This dish is also perfect for meal prep — simply portion into airtight containers for easy lunches or dinners.
Storage Tips For Freshness
This recipe keeps well and is perfect for making ahead.
Store leftovers in an airtight container in the refrigerator for up to 3 days.
When reheating, add a splash of water to prevent the rice from drying out, and warm gently over low heat.
This dish can also be frozen for up to 1 month.
To reheat frozen portions, thaw in the refrigerator overnight and then warm gently on the stovetop or in a microwave, stirring occasionally to ensure even heating.
Frequently Asked Questions
1. Can I use brown rice instead of white rice?
Yes, brown rice can be used, but it will require a longer cooking time and more water. Adjust cooking time accordingly and ensure the rice is softened before adding the final seasoning.
2. Is this recipe suitable for a low-carb diet?
This dish contains rice, which adds carbohydrates. To make it lower carb, replace rice with cauliflower rice or omit it entirely and increase the amount of zucchini and chicken.
3. Can I substitute zucchini with another vegetable?
Yes, vegetables like eggplant, yellow squash, or even bell peppers work well. Keep in mind that some vegetables release more moisture, so adjust cooking time accordingly.
4. How can I make this recipe more flavorful?
Add extra spices such as cumin or coriander, or finish with a squeeze of fresh lemon juice and a sprinkle of fresh herbs for added depth. A dash of chili flakes can also introduce a pleasant heat.
5. Can this recipe be made in advance?
Absolutely. This recipe stores well for up to three days in the refrigerator, making it ideal for meal prepping. You can also double the recipe and freeze portions for future use.
