Italian Chicken, Mushrooms & Zucchini Skillet ..

Italian Chicken, Mushrooms & Zucchini Skillet (Anti-Inflammatory Recipe)

📖 Description

This Italian Chicken, Mushrooms & Zucchini Skillet is a nutrient-dense, anti-inflammatory dinner packed with lean protein, antioxidant-rich vegetables, and heart-healthy olive oil. Tender, golden-seared chicken breasts are topped with savory sautéed mushrooms and zucchini, simmered in a light garlic-herb sauce.

Perfect for a healthy Mediterranean diet meal plan, this one-pan recipe is low-carb, gluten-free, keto-friendly, and ideal for clean eating or weight management.

🛒 Ingredients (Serves 4)

Protein

4 boneless, skinless chicken breasts
1 tsp sea salt
½ tsp black pepper
1 tsp Italian seasoning
½ tsp paprika

Vegetables

2 medium zucchini, sliced into rounds
8 oz cremini or button mushrooms, sliced
3 cloves garlic, minced
2 tbsp fresh parsley, chopped

Sauce

3 tbsp extra virgin olive oil (anti-inflammatory healthy fat)
½ cup organic chicken broth (low sodium)
1 tbsp fresh lemon juice
¼ tsp red pepper flakes (optional)

👩‍🍳 Instructions

Season Chicken
Pat chicken dry. Season both sides with salt, pepper, paprika, and Italian seasoning.
Sear Chicken
Heat 2 tbsp olive oil in a large skillet over medium heat.
Sear chicken for 5–6 minutes per side until golden brown and internal temp reaches 165°F (74°C).
Remove from skillet and set aside.
Sauté Vegetables
Add remaining olive oil.
Add zucchini and mushrooms. Cook 4–5 minutes until tender.
Stir in garlic and cook 30 seconds until fragrant.
Create Sauce
Pour in chicken broth and lemon juice.
Simmer 2–3 minutes, scraping browned bits for flavor.
Combine & Finish
Return chicken to skillet. Spoon mushrooms and zucchini over top.
Simmer 3–4 minutes until heated through.
Garnish with fresh parsley and red pepper flakes.

🌿 Why This Is Anti-Inflammatory

Extra virgin olive oil – rich in oleocanthal (natural anti-inflammatory compound)
Garlic – immune-boosting and anti-inflammatory
Zucchini & mushrooms – high in antioxidants and fiber
Lean chicken breast – clean protein source
Lemon juice – supports digestion and detoxification

This makes it an excellent anti-inflammatory dinner recipe for chronic inflammation, arthritis support, and gut health.

🍽 Serving Suggestions

Serve over cauliflower rice for a low-carb keto meal
Pair with quinoa for a balanced Mediterranean bowl
Add a side of mixed greens with balsamic vinaigrette
Top with shaved Parmesan for extra richness
Serve alongside roasted sweet potatoes for a comforting healthy dinner

🔄 Variations

Creamy Italian Version

Add ¼ cup coconut milk or Greek yogurt for a creamy anti-inflammatory sauce.

Dairy-Free & Whole30

Keep as written; ensure broth is Whole30 compliant.

Low-Calorie Meal Prep

Slice chicken before storing in airtight containers for easy weekly meal prep.

Add More Anti-Inflammatory Boost

Add turmeric (¼ tsp)
Add fresh thyme or rosemary
Sprinkle chia or hemp seeds before serving

❓ Related Questions

Is zucchini anti-inflammatory?
Yes, zucchini contains antioxidants like vitamin C and carotenoids that help reduce inflammation.

Can I use chicken thighs instead of breasts?
Absolutely. Boneless skinless thighs work well and provide extra juiciness.

How long does it last in the fridge?
Up to 4 days stored in airtight containers.

Is this recipe keto-friendly?
Yes. It’s naturally low in carbohydrates and high in protein and healthy fats.

Can I freeze this dish?
Yes, though zucchini texture may soften slightly upon reheating.

🥗 Nutrition Information (Per Serving – Approximate)

Calories: 320
Protein: 38g
Fat: 16g
Carbohydrates: 8g
Fiber: 2g
Sugar: 4g
Sodium: 340mg

This is considered a high-protein low-carb anti-inflammatory meal suitable for weight loss and blood sugar balance.

💡 Expert Tips for Best Flavor

Don’t overcrowd the pan — sear chicken in batches if needed.
Let chicken rest 5 minutes before slicing to retain juices.
Use fresh herbs for maximum antioxidant benefit.
Deglaze properly to capture rich skillet flavor.

🏆 Final Thoughts

This Italian Chicken, Mushrooms & Zucchini Skillet is the ultimate healthy one-pan Mediterranean dinner — simple, flavorful, and packed with inflammation-fighting ingredients. Whether you’re following a keto diet, anti-inflammatory meal plan, or just want a wholesome family dinner, this recipe delivers restaurant-quality results with minimal effort.