Summer Sauteed Chicken
Zucchini is a vegetable I like to add into meals especially when my digestive system needs extra help.
It’s loaded with fiber, potassium and other antioxidants. Yellow squash has many of the same properties as zucchini and adds color into the dish. They are both summer squashes that are fun for me to chop. Their soft skin makes a smooth feel as you slice.
The texture of this recipe is also one I enjoy. The slight crunch of the veggies adds a spark into my meals. That mixed with the salty, moist chicken creates a wonderful option in my repetitive world of foods.
- whole chicken
- 1/4 cup extra light olive oil
- 1 tsp seasoning salt
- 1 tsp onion salt
- 1/2 tsp black pepper
- 1 medium zucchini
- 1 yellow squash
- 2 small yellow onions
- 1 tbsp Olive oil + 1 t
- 1/2 tsp Real salt
- 1/2 tsp garlic powder
- 1/4 tsp pepper
Start by making a whole baked chicken.
Line a 9×13 pan with foil. Open and set a whole chicken into the pan.
Pour about 1/4 C of extra light olive oil over the entire chicken.
Sprinkle about 1 tablespoon of seasoning salt, 1 teaspoon of onion salt and 1/2 teaspoon of black pepper over your chicken. (These measurements are a guesstimate. Flick that wrist and season your chicken!)
With clean hands, rub your oil and seasoning into your chicken ensuring it all gets coated.
Bake at 350 degrees for 2 hours. At the 1 hour and 45-minute mark, baste your chicken with the juices and oil that ran off. Bake the remaining 15 minutes.
Allow to cool. I like to slit the top with a knife then the sides by the wings to let it breathe for 30 minutes before shredding.
1 medium zucchini
1 medium yellow squash
2 small yellow onions
1 T Olive oil + 1 t
1/2 t Real salt
1/2 t garlic powder
1/4 t pepper
While your chicken is cooling, wash then slice your zucchini and squash. The goal is to have 3 cups total. Any more will crowd the pan while cooking and make for mushy vegetables.
Warm 1 tablespoon of olive oil in a large frying pan over medium/high heat.
Once your pan is hot, add zucchini and squash.
Stir to coat the veggies with oil. We are frying this hard and fast for about 8 minutes to preserve the crunch. Zucchini and squash have high water content and get mushy when overcooked. Stir a few times throughout the cooking time to prevent burn.
During the last 2 minutes, add salt, garlic and pepper. Stir and finish cooking.
Add cooked veggies to a large bowl and set aside.
Slice and quarter your onions.
Add 1 teaspoon of extra virgin olive oil to the same pan you cooked your zucchini and squash in. Bring the pan back to hot over medium/high heat.
Add in your sliced onions.
Sauté until caramelized. This takes about 5 minutes.
Remove from heat and add cooked onions to your zucchini and squash bowl.
Your chicken should be cool enough to shred. If not, wait until it is.
Shred your chicken with your hands in the pan you cooked it in. Discard your bones or save for bone broth. Mix the shredded chicken with the juices from the pan.
Add shredded chicken to your bowl of veggies and mix.
I eat this as is for dinner or lunch. Would also taste great with rice or any grain you may be able to eat.