Healthy in a Hurry: Skillet Meals to the Rescue!
I don’t know about you, but I want to embrace the ease of cooking through one pan skillet meals! Below, I have included the benefits of cooking in one pan, tips and tricks to “keeping it simple” and lastly, I have included one of my all time favorite skillet meals!
How to start creating skillet meals:
- Choose a protein: the sky is the limit; chicken, steak, sausage, tofu, ground beef, ground turkey, shrimp, scallops, you name it!
- Choose your vegetables (don't be afraid to stock up on freezer veggies to make you rlife easier)
- Choose a carb if you would like one: cooked potatoes, rice, quinoa, cauliflower rice, brown rice, risotto, pasta… or skip the carbs.
- Choose to add cheese or a simple sauce (pesto, lemon butter, cilantro lime, canned tomatoes and green chilis, garlic butter, teriyaki, soy sauce or simply add salt, pepper and coconut aminos for simplicity!
- Have a large pan ready on high heat and make sure to sear your meat first before adding in the veggies and carbs. Finish with spices, fresh herbs and sauce.
Benefits of One-Pan Cooking
- Nutrient Retention: Cooking everything in one pan allows vegetables to simmer in their own juices and those of the protein, helping to retain vitamins and minerals that might otherwise be lost in boiling water.
- Effortless Cleanup: The primary appeal is the use of a single pan, which significantly reduces the time spent on post-meal cleanup.
- Sustainable & Economical: One-pan meals use less energy by requiring only one burner and often utilize affordable pantry staples like beans, veggies and whole grains.
- Less Stress on the Cook: After a long day of work, a one skillet meal can alleviate stress and leave more time to relax and unwind.
One of my Favorite Skillet Meal Recipes:
Mediterranean Chicken and Gnocchi Skillet Meal
Servings: 4 Prep Time: 15 minutes Cook Time: 15-20 minutes
Ingredients:
- 1 lb. chicken chopped into bite sized chunks
- ¼ cup basil pesto
- 1 lb. Roasted or steamed brussel sprouts frozen or fresh(see note below) or sub broccoli
- 4 oz diced sundried tomatoes
- 1 can palm of heart or artichoke hearts, roughly diced
- 1 package gnocchi, cooked according to instructions or substitute any pasta, quinoa or rice you desire. It all tastes delish!
- 4 oz feta cheese, crumbled
- Optional: Balsamic glaze to finish and you can top with hummus or your favorite chutney as I did in the photo below
Directions
- In a large skillet, heat to medium-high heat. Toss the chicken in the pesto and toss in the hot pan. Cook for 8 minutes. The chicken should be white with no pink in the middle.
- Toss in the roasted or steamed brussels, sun dried tomatoes, and artichokes. Cook for 2 minutes.
- Next, toss in cooked gnocchi, cook for another 2 minutes and turn off the heat.
- Last, fold in the feta and serve with the optional choice of balsamic glaze drizzled.
Note on How to Roast Brussels: Preheat your oven to 500 degrees F. If you have a convection setting, use it. Cut hard stems off of brussels and cut in half lengthwise. Blanch in boiling water for 5 minutes. Drain and spread out on a greased sheet pan. Sprinkle it with olive oil, salt, pepper and coconut aminos. The coconut aminos are optional, but give the brussels a wonderful flavor. Place in the oven and roast for 10-12 minutes or until brussels are lightly crisp and brown on the outside.
Chef Jess Says: For a vegetarian version, omit the chicken and replace with chickpeas or white beans. Shrimp, salmon and white fish would also be good with this too. If using flaky fish, cook separately and place on top of the gnocchi mixture when serving. Just don’t forget to top with pesto! Yum!
Other ideas for Simple & Healthy Skillet Meals
Ground Turkey & Zucchini: A high-protein, low-carb favorite that often includes chickpeas, bell peppers, and warm spices like cumin and paprika. It typically takes 25–30 minutes to prepare.
Mediterranean Chickpea Skillet: A plant-based option ready in just 15 minutes. It combines tomatoes, onions, zucchini, and chickpeas with Mediterranean spices and fresh herbs.
Lemon Chicken & Broccoli: A Whole30-compliant and paleo-friendly dish that uses chicken broth and lemon juice to create a light, flavorful sauce in under 25 minutes.
Sweet Potato & Sausage: A hearty one-pan meal that pairs diced sweet potatoes with turkey or chicken sausage and leafy greens like spinach or kale, ready in roughly 30 minutes.
Garlic Mushroom & Cauliflower: A vegetarian, low-carb side or light main that combines florets and sliced mushrooms with aromatic garlic and smoked paprika in about 25 minutes.
Chicken Sausage with Veggie Skillet and Brown Rice: Chicken sausage links, zucchini, yellow squash, and bell peppers, all in one pan.
Cajun Chicken and Vegetables Skillet: A low-carb, nutrient-packed recipe with Cajun seasoning that's perfect for meal prep or a quick family dinner.
Southwest Beef & Quinoa: A hearty blend of ground beef, quick-cooking rice, red kidney beans, and diced tomatoes, finished with shredded sharp cheese.
Egg Roll Bowls: A deconstructed version of the takeout classic using ground pork or turkey, shredded cabbage, and ginger-garlic sauce.
Blue Zone Lima Bean & Spinach: A plant-based longevity meal featuring tomatoes, fresh spinach, and fiber-packed lima beans finished with lemon and dill.
Ground Beef & Lentil Skillet: A powerhouse dish using lentils as a "fibermaxxing" filler alongside lean beef, broccolini, and carrots.
Tasty Conclusion
As you look toward your next meal, remember that healthy eating doesn't require an arsenal of equipment—just one reliable pan, fresh seasonal ingredients, and 30 minutes.
Struggling to get started on eating better or coming up with menu ideas?
I can help you with ideas for menu planning or guidance to successfully manage your schedule to meal planning weekly. Or if life is chaotic and time is not on your side, Hire me to create a few meals a week to ease your stress.
