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Lemon Pepper Chicken and Rice with Zucchini and Squash

Lemon Pepper Chicken and Rice with Zucchini and Squash

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  • Author: ikram
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4
  • Category: Main Dish, One-Pan Meal
  • Method: Baking/One-Pan
  • Cuisine: American, Mediterranean-Inspired
  • Diet: Gluten Free

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

Units Scale

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

Find it online: https://www.cookingflash.com/lemon-pepper-chicken-and-rice-with-zucchini-and-squash/