Description
A vibrant, one-pan meal with tender ground chicken and crisp vegetables in a savory-sweet glaze. Weeknight-friendly and inspired by DASH diet principles without medical claims.
Ingredients
Scale
For the Skillet:
- 1 Tbsp 15 mL avocado oil
- 1 ⅔ lbs 765 g extra-lean ground chicken (99% lean)
- 1 large yellow onion (diced)
- 3 large carrots (peeled and thinly sliced)
- 2 red bell peppers (seeded and chopped)
- 1 ¼ lbs 565 g fresh green beans, trimmed and halved
For the Savory Glaze:
- ⅔ cup 160 mL unsalted chicken broth, divided
- 4 Tbsp 60 mL coconut aminos
- 3 Tbsp 45 mL apple cider vinegar
- 2 Tbsp 30 mL pure maple syrup
- 4 cloves garlic (finely minced)
- 1 tsp 2 g smoked paprika
- ½ tsp 1 g ground black pepper
- 2 tsp 6 g arrowroot starch
For Garnish:
- ¾ cup 90 g unsalted roasted cashews, roughly chopped
- 3 scallions (green parts only, thinly sliced)
- 1 Tbsp 9 g toasted sesame seeds
Instructions
- Prepare the Sauce: In a small bowl, whisk coconut aminos, apple cider vinegar, maple syrup, garlic, smoked paprika, and black pepper. In a separate cup, mix arrowroot starch with 2 Tbsp of the chicken broth to make a slurry. Set both aside.
- Sauté the Vegetables: Heat avocado oil in a wide Dutch oven or large skillet over medium-high. Add carrots and green beans. Cook 5 to 7 minutes until bright and crisp-tender. Add onion and bell peppers. Cook 3 to 5 minutes until the onion softens.
- Cook the Chicken: Push vegetables to the sides. Add ground chicken to the center, break it up, and cook 6 to 8 minutes until no pink remains and it reaches 165°F (74°C).
- Combine and Glaze: Pour in the prepared sauce and the remaining chicken broth. Stir, scraping up any browned bits, and bring to a simmer.
- Thicken: Re-whisk the slurry, then pour it in while stirring constantly. Cook 1 to 2 minutes until the sauce turns glossy and thickens.
- Serve: Remove from heat. Divide among six bowls and top with cashews, scallions, and sesame seeds.
Notes
- For a lower added-sugar option, use 1 to 1½ Tbsp maple syrup to taste.
- If following DASH-style eating, choose unsalted broth and unsalted nuts, and taste before adding any extra salt.
Nutrition Facts (⅙ of recipe, 350 g): Calories: 360 kcal | Protein: 35 g | Total Fat: 12.2 g (Saturated Fat: 2.2 g) | Total Carbs: 30 g (Fiber: 6 g, Sugars: 14 g, Added Sugars: 4 g) | Sodium: 245 mg
These values are approximate and may vary based on ingredients and preparation.
Nutrition
- Calories: 360