Mediterranean One-Pan Creamy Chicken and Broccoli
This dish is a one-pan, Mediterranean-inspired meal with tender chicken, fresh broccoli, and a creamy, garlicky sauce made with Greek yogurt and spices. It’s simple, healthy, and full of bold flavors without heavy cream or butter.
Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
1 lb (450 g) boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
3 cups broccoli florets
2 tbsp olive oil
3 cloves garlic, minced
1 small onion, finely chopped
1 tsp dried oregano
½ tsp paprika
Salt and black pepper to taste
For the creamy sauce:
½ cup Greek yogurt (plain, low-fat)
¼ cup chicken broth
2 tbsp grated Parmesan cheese (optional)
Juice of ½ lemon
1 tsp Dijon mustard (optional, for tang)
Garnish:
Fresh parsley or dill, chopped
Lemon wedges
Instructions
1. Cook chicken: Heat olive oil in a large skillet over medium-high heat. Add chicken, season with salt, pepper, paprika, and oregano, and cook for 5–6 minutes until lightly browned and mostly cooked through. Remove chicken from pan and set aside.
2. Sauté aromatics: In the same skillet, add onion and garlic. Cook 2–3 minutes until softened and fragrant.
3. Add broccoli: Toss in broccoli florets and cook 4–5 minutes until tender-crisp. Add a splash of water if needed to steam slightly.
4. Make the creamy sauce: In a bowl, whisk together Greek yogurt, chicken broth, Parmesan (if using), lemon juice, and Dijon mustard.
5. Combine everything: Return chicken to the skillet, pour in the creamy sauce, and stir gently to coat. Simmer 2–3 minutes until chicken is fully cooked and sauce thickens.
6. Serve: Garnish with fresh parsley or dill and a squeeze of lemon. Serve hot with whole-grain rice, quinoa, or enjoy as-is for a low-carb meal.
Notes & Tips
Avoid curdling yogurt: Lower the heat when adding the yogurt-based sauce and stir continuously.
Extra flavor: Add sun-dried tomatoes or Kalamata olives for a Mediterranean twist.
Make it low-carb: Serve without rice or pasta; it’s hearty enough on its own.
Storage: Keep leftovers in an airtight container in the fridge for 3 days. Reheat gently on the stove.
Protein variation: Use chicken thighs for juicier meat or turkey breast for leaner protein.
Frequently Asked Questions
Q: Can I use frozen broccoli?
A: Yes, just thaw and drain excess water before adding to the skillet.
Q: Can I make this dairy-free?
A: Substitute Greek yogurt with coconut yogurt or cashew cream, and skip the Parmesan.
Q: Can I prep this ahead of time?
A: Cook chicken and broccoli separately and combine with the sauce just before serving for best texture.
Q: Can I add other veggies?
A: Absolutely! Bell peppers, zucchini, or spinach work great in this dish.
Nutritional Information
Calories: 320–350 kcal
Protein: 30–35 g
Carbohydrates: 8–10 g
Fiber: 3–4 g
Fat: 15–18 g
Sugar: 3–4 g