Description
A wholesome, one-pan meal bursting with bright citrus flavors and savory notes. Tender, lemon pepper–seasoned chicken is baked alongside aromatic rice and fresh, sautéed zucchini and squash for a balanced and satisfying dinner.
Ingredients
Chicken & Seasoning:
4 boneless, skinless chicken breasts
1–2 tablespoons lemon pepper seasoning
Salt and freshly ground black pepper, to taste
2 tablespoons olive oil
Rice & Broth:
1 cup long-grain rice (such as basmati or jasmine)
2 cups low-sodium chicken broth
Vegetables:
1 medium zucchini, cut into half-moons
1 medium yellow squash, sliced
1 small onion, diced
2 garlic cloves, minced
Lemon & Garnish:
Zest and juice of 1 lemon
1/4 cup chopped fresh parsley (optional)
Instructions
-
Preheat & Season:
- Preheat your oven to 375°F (190°C).
- Pat the chicken dry and season both sides generously with lemon pepper, salt, and pepper.
-
Sear the Chicken:
- In a large, oven-safe skillet or baking dish, heat olive oil over medium-high heat.
- Sear the chicken breasts for about 2–3 minutes per side until golden brown. Remove and set aside.
-
Sauté Aromatics & Rice:
- In the same skillet, add the diced onion and garlic. Sauté until the onion becomes soft and translucent (about 2 minutes).
- Stir in the rice and let it toast lightly for 1 minute, coating it with the flavors from the pan.
-
Deglaze & Layer:
- Pour in the chicken broth, then add the lemon juice and zest. Stir to deglaze the pan, scraping up any browned bits.
- Return the chicken breasts to the skillet, nestling them into the rice.
- Arrange the zucchini and squash around the chicken, distributing them evenly.
-
Bake:
- Cover the skillet or baking dish with a lid or aluminum foil. Bake in the preheated oven for 25–30 minutes, until the rice is tender and the chicken reaches an internal temperature of 165°F (74°C).
-
Garnish & Serve:
- Remove from the oven and let rest for a few minutes.
- Sprinkle chopped fresh parsley over the top before serving.
Notes
- Feel free to add a pinch of red pepper flakes if you enjoy a little heat.
- For extra brightness, serve with additional lemon wedges on the side.
- This dish works well with brown rice too, but you may need to adjust the liquid and cooking time.
Nutrition
- Serving Size: 1 plate
- Calories: ~400 kcal
- Sugar: ~4 g
- Sodium: ~600 mg
- Fat: ~9 g
- Saturated Fat: ~3 g
- Unsaturated Fat: ~9 g
- Trans Fat: 0g
- Carbohydrates: ~40 g
- Fiber: ~3 g
- Protein: ~35 g
- Cholesterol: ~90 mg