Description
A quick and reliable skillet method for busy nights, allowing you to mix and match proteins, vegetables, and sauces for a flavorful meal in under 30 minutes.
Ingredients
Scale
- 450 g (1 lb) boneless chicken thighs or firm tofu
- 1 medium onion (150 g / 1 cup, chopped)
- 3 cloves garlic (9 g, minced)
- 300–400 g (10–14 oz) quick-cook vegetables (bell peppers, zucchini, spinach)
- 120 ml (1/2 cup) low-sodium chicken or vegetable stock
- 30–45 ml (2–3 tbsp) soy sauce or lemon juice
- 15–30 ml (1–2 tbsp) neutral oil
- 15 g (1 tbsp) butter (optional)
- 5–10 ml (1–2 tsp) cornstarch slurry (optional)
- 1 tsp (6 g) kosher salt
- 1/4 tsp black pepper
Instructions
- Pound or slice the protein and season. Pat chicken thighs dry, cut into pieces, or cube tofu. Season with salt and pepper and rest for 2 minutes.
- Heat the pan and sear. Heat oil in a skillet over medium-high heat. Add protein in a single layer and sear for 3–4 minutes on each side.
- Remove protein and sauté aromatics. Lower heat, add butter and onion, and cook until translucent. Add garlic and cook until aromatic.
- Add vegetables and liquids. Sauté vegetables for 2–3 minutes. Pour in stock and soy sauce/lemon juice, scrape browned bits, and simmer until veggies are tender-crisp.
- Return protein to the pan, cook until done, adding cornstarch slurry if desired, and finish with herbs or citrus.
Notes
Chop vegetables and prepare sauces the night before for quicker cooking. Adjust cooking times based on protein used.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Skillet
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 420
- Sugar: 5g
- Sodium: 560mg
- Fat: 18g
- Saturated Fat: 5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 3g
- Protein: 38g
- Cholesterol: 75mg