Lemony Chicken with Jammy Onions & Zucchini (One-Pan)

Ingredients

• 1 lb (450 g) boneless, skinless chicken breast or thighs, sliced 1/2-inch thick across the grain
• 2 large onions, thinly sliced (about 1 lb / 450 g)
• 2 medium zucchini, cut into half-moons (about 12 oz / 340 g)
• 1 tbsp olive oil
• 2 tsp smoked paprika
• 1 tsp ground cumin
• 1/2 tsp dried oregano
• 1/4 tsp black pepper
• Pinch of red pepper flakes (optional)
• 1 lemon, zested and juiced
• 2 cloves garlic, finely minced
• 1/4 cup low-sodium chicken broth or water
• 2 tbsp chopped parsley or dill (optional)
• Salt, to taste (start with 1/4 tsp, optional)
• Cooked cauliflower rice, or 1/2 cup cooked rice, or a big handful of arugula/spinach

Instructions

1. Season the chicken. In a bowl, toss chicken with smoked paprika, cumin, oregano, black pepper, and a pinch of salt if using. Let it sit while you start the onions.
2. Jam the onions. Heat a 12-inch skillet over medium-high for 1 minute, then add olive oil and sliced onions. Cook 8–12 minutes, stirring often, until the onions are deeply softened and taking on golden-brown edges. Sensory cue: they should smell sweet and look collapsed, not raw and sharp.
3. Add garlic + deglaze. Stir in garlic for 20–30 seconds until fragrant, then pour in broth/water and scrape up any browned bits. Turn heat down to medium.
4. Cook the chicken. Push onions to the edges, add chicken in a single layer, and cook 3–5 minutes per side (time depends on thickness) until browned and just cooked through. Sensory cue: juices run clear; the thickest piece feels springy, not squishy.
5. Add zucchini. Stir in zucchini and cook 3–5 minutes, stirring, until bright green and tender-crisp. Sensory cue: you should be able to pierce it easily, but it shouldn’t be mushy.
6. Finish with lemon. Turn off heat. Add lemon zest and lemon juice and toss. Taste and adjust: more lemon for brightness, a small pinch of salt if needed, and red pepper flakes if you want heat.
7. Serve. Spoon over cauliflower rice, a small scoop of rice, or greens. Finish with herbs if using.
8. Cool, then refrigerate up to 4 days. Reheat gently in a skillet with a splash of water to keep the chicken juicy.

Notes

Low-sodium: use low-sodium broth/water and lean on lemon zest/juice for punch; keep added salt minimal. If using chicken breast, slice across the grain and don’t overcook—pull when it’s just opaque and springy. Swaps: yellow squash for zucchini; add a handful of cherry tomatoes at the end for sweetness. To make it more filling without many calories, serve over cauliflower rice or a big bed of greens; for more carbs, add a small scoop of rice.