Cooking up a delicious BBQ chicken veggies and rice skillet is perfect for busy weeknights or weekend family meals! Follow this recipe to create a savory dish that's packed with flavor and nutrients.
#### Ingredients:
- 1 lb boneless, skinless chicken breasts
- 1 cup uncooked white rice
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, sliced
- 1 zucchini, chopped
- 1 yellow squash, chopped
- 1 cup frozen corn
- 1/4 cup BBQ sauce (preferably low-sodium)
- Salt and pepper to taste
- Fresh parsley, chopped (optional for garnish)
#### Instructions:
1. **Prepare the Chicken:**
- Preheat your oven to 375°F (190°C).
- Place chicken breasts between two sheets of plastic wrap or parchment paper.
- Lightly pound them with a meat mallet until they are about 1/2 inch thick.
2. **Cook the Rice:**
- In a large skillet, heat olive oil over medium-high heat.
- Add diced onions and minced garlic; sauté for 2-3 minutes until soft and translucent.
3. **Add Vegetables:**
- Stir in sliced red bell pepper, chopped zucchini, and yellow squash. Cook for another 5-7 minutes or until vegetables are slightly tender but still crisp.
4. **Season the Chicken:**
- In a small bowl, mix BBQ sauce with a pinch of salt and pepper.
- Brush this mixture evenly over both sides of the chicken breasts.
5. **Bake the Chicken:**
- Place chicken in the preheated oven and bake for 15-20 minutes or until fully cooked and no longer pink inside. Ensure it reaches an internal temperature of at least 165°F (74°C).
6. **Combine All Ingredients:**
- Remove chicken from the oven, let it rest for a few minutes.
- Add chopped corn to the vegetable mixture in the skillet; stir well.
7. **Final Touches:**
- Slice or shred the cooked chicken and add it back into the skillet with vegetables.
- Stir gently to combine all ingredients and ensure everything is heated through.
8. **Garnish & Serve:**
- Taste and adjust seasoning if necessary.
- Garnish with chopped fresh parsley before serving.
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Enjoy this versatile dish that can be customized with your favorite ingredients. This BBQ chicken veggies and rice skillet is not only tasty but also easy to prepare, making it a great addition to any meal plan!