I remember the days when dinner felt like a battleground. My youngest would push his plate away at the sight of anything green, and my husband swore he could taste the 'healthy' in every bite. That's when I created this low-fat skillet meal that's become our family's secret weapon.
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It's packed with tender chicken, colorful veggies, and a savory sauce that makes everything taste like comfort food. The best part? It's ready in about 30 minutes, so it's perfect for busy weeknights when you need a win.
This dish proves that eating light doesn't mean eating boring. With simple ingredients and big flavor, it's a meal that brings everyone to the table—no complaints.
Why You'll Love This Recipe
About the Ingredients
1 lb (450g) boneless, skinless chicken breast, cut into 1-inch cubes
Lean protein that stays juicy. Substitute with turkey breast or tofu for variety.
1 tbsp olive oil
Use extra-virgin for best flavor, or swap with avocado oil for a higher smoke point.
1 medium onion, chopped
Adds sweetness. Use a yellow onion, or shallots for a milder taste.
2 cloves garlic, minced
Fresh garlic is best, but 1/2 tsp garlic powder works in a pinch.
1 red bell pepper, sliced
Colorful and crunchy. Any bell pepper works; try yellow or orange for variety.
1 cup (150g) broccoli florets
Steam or use frozen (thawed) to save time. Cauliflower is a great substitute.
1 cup (240ml) low-sodium chicken broth
Controls salt. Use vegetable broth for a vegetarian version.
2 tbsp low-sodium soy sauce
Adds umami. Tamari for gluten-free, or coconut aminos for lower sodium.
1 tbsp cornstarch mixed with 2 tbsp water
Thickens the sauce. Arrowroot powder works too.
1 tsp honey
Balances flavors. Maple syrup or agave are good substitutes.
1/4 tsp red pepper flakes (optional)
Adds a gentle kick. Omit for kids or use a pinch of paprika.
Salt and black pepper to taste
Season lightly; the soy sauce adds salt.
Tips & Tricks
- Cut chicken into uniform cubes so they cook evenly and stay tender.
- Don't overcrowd the pan—cook chicken in batches if needed to get a nice sear.
- Add broccoli at the end to keep it crisp-tender; overcooking makes it mushy.
Pro Tips
Step-by-Step Instructions
1. Season the Chicken
Pat chicken dry and season with a pinch of salt and pepper. This helps the chicken brown nicely and adds flavor.
2. Sear the Chicken
Heat olive oil in a large skillet over medium-high heat (375°F/190°C). Add chicken in a single layer and cook for 4-5 minutes until golden brown on all sides. Remove and set aside.
3. Sauté Aromatics
In the same skillet, add onion and garlic. Sauté for 2-3 minutes until fragrant and translucent, scraping up any browned bits.
4. Add Vegetables
Stir in bell pepper and broccoli. Cook for 3-4 minutes until slightly tender but still crisp.
5. Make the Sauce
In a small bowl, whisk together chicken broth, soy sauce, honey, and red pepper flakes. Pour into the skillet and bring to a simmer.
6. Thicken the Sauce
Stir in the cornstarch mixture and cook for 1-2 minutes until the sauce thickens and coats the back of a spoon.
7. Combine and Finish
Return the chicken to the skillet. Cook for 2-3 minutes until heated through and the chicken is cooked to an internal temperature of 165°F (74°C).
8. Serve and Enjoy
Taste and adjust seasoning. Serve hot over rice or noodles, garnished with sesame seeds or green onions if desired.
Delicious Variations
- Swap chicken for shrimp or lean pork for a different protein.
- Add pineapple chunks for a sweet-and-sour twist.
- Use cauliflower rice instead of regular rice for a low-carb option.
How to Store Low Fat Meals For Picky Eaters
Refrigerator
Store in an airtight container for up to 3 days.
Freezer
Freeze in a sealed container for up to 2 months. Thaw overnight in the fridge.
Reheating
Reheat in a skillet over medium heat with a splash of broth, or microwave in 30-second bursts until hot.
Frequently Asked Questions
Q: Can I use frozen vegetables?
Yes, frozen vegetables work well. Just thaw and pat dry before adding to the skillet to avoid excess water.
Q: How can I make this dish gluten-free?
Use tamari or coconut aminos instead of soy sauce, and ensure your chicken broth is gluten-free.
Q: Can I make this ahead of time?
Absolutely. Prepare as directed, then store in the fridge for up to 3 days. Reheat gently on the stovetop.
Q: What can I serve with this?
Brown rice, quinoa, or noodles are great. For a low-carb option, serve over cauliflower rice or zucchini noodles.
Q: Is this recipe spicy?
It's mild with a subtle warmth from red pepper flakes. Omit them for a completely mild version.
If you're looking for more family-friendly meals that are both healthy and delicious, check out my other easy weeknight dinners. Try this one tonight and watch your picky eaters ask for more!
Low Fat Meals For Picky Eaters
Discover easy low-fat meals for picky eaters with this flavorful chicken and veggie skillet that even kids will love.
🧂 Ingredients
- 1 lb (450g) boneless, skinless chicken breast, cut into 1-inch cubes
- 1 tbsp olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 cup (150g) broccoli florets
- 1 cup (240ml) low-sodium chicken broth
- 2 tbsp low-sodium soy sauce
- 1 tbsp cornstarch mixed with 2 tbsp water
- 1 tsp honey
- 1/4 tsp red pepper flakes (optional)
- Salt and black pepper to taste
📋 Instructions
- 1Season the Chicken — Pat chicken dry and season with a pinch of salt and pepper. This helps the chicken brown nicely and adds flavor.
- 2Sear the Chicken — Heat olive oil in a large skillet over medium-high heat (375°F/190°C). Add chicken in a single layer and cook for 4-5 minutes until golden brown on all sides. Remove and set aside.
- 3Sauté Aromatics — In the same skillet, add onion and garlic. Sauté for 2-3 minutes until fragrant and translucent, scraping up any browned bits.
- 4Add Vegetables — Stir in bell pepper and broccoli. Cook for 3-4 minutes until slightly tender but still crisp.
- 5Make the Sauce — In a small bowl, whisk together chicken broth, soy sauce, honey, and red pepper flakes. Pour into the skillet and bring to a simmer.
- 6Thicken the Sauce — Stir in the cornstarch mixture and cook for 1-2 minutes until the sauce thickens and coats the back of a spoon.
- 7Combine and Finish — Return the chicken to the skillet. Cook for 2-3 minutes until heated through and the chicken is cooked to an internal temperature of 165°F (74°C).
- 8Serve and Enjoy — Taste and adjust seasoning. Serve hot over rice or noodles, garnished with sesame seeds or green onions if desired.
Maya writes about sustainable living and zero-waste swaps for everyday families. She focuses on small, budget-friendly changes that actually stick, tested in her own chaotic kitchen.
