Italian Chicken and Vegetables
Italian chicken and veggies is quick, easy to make and has just 8 simple ingredients. This italian chicken bowl is great for busy weeknight meals but can also be made for meal prep. The recipe is gluten free, dairy free and Whole30 friendly and can easily be made low carb.
Servings 4
Calories 387kcal
Equipment
- Instant Pot
Ingredients
Air Fryer Squash
- 1 pound summer squash (zucchini, yellow squash)
- 2 tablespoons italian dressing
- 1/2 teaspoon salt
- 1/2 teaspoon garlic powder
- 1/4 teaspoon crushed red pepper flakes optional
Italian Chicken
- 1.25 pounds boneless, skinless chicken thighs, breast or tenders
- 3 tablespoons italian dressing
- 1/2 teaspoon salt
Instructions
Air Fryer Squash
- Slice the squash into 1/4 inch thick pieces
- Add squash, italian dressing, salt, garlic powder and red pepper flakes to a bowl and stir well until all the squash is well coated.
- Cook squash in air fryer at 400F for 12-16 minutes, shaking the basket occasionally.
Instant Pot Quinoa
- Rinse quinoa well. Add quinoa, water and salt to instant pot. Cook on high pressure 1 minute, allow to naturally release. Manually release when the rest of the food is done. (see tips below if cooking on the stove)
Italian Chicken
- Preheat a large skillet over medium to medium high heat.
- Cut chicken into cubes. Add chicken, italian dressing and salt to a bowl. Stir well.
- Add chicken to hot skillet. Spread into a single layer. Cook 5 minutes without touching the chicken. After 5 minutes, stir the pan and cook 3-5 additional minutes.
- Assemble the bowls, add quinoa, chicken and veggies
Notes
Tips:
- No air fryer? Cook the squash on the stove in a large skillet over medium heat for 7-9 minutes until softened.
- No instant pot? Cook quinoa on the stove (same measurements). Bring quinoa to a boil, then cover and let cook 15 minutes on low heat.
- Save time: use pre-cooked quinoa or rice (you can usually find it frozen or you can freeze it yourself in advance). There are also some great shelf stable quinoa packs (I love the quinoa mix blend from Thrive Market) that is ready in 60 seconds.
- Use chicken tenders to make prep easier. Since the chicken tenders are already so thin, they only take a minute to cut down into cubes.
- Use your favorite italian dressing or make your own.
Nutrition
Calories: 387kcal | Carbohydrates: 34g | Protein: 35g | Fat: 12g | Fiber: 4g | Sugar: 4g