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

Name: Lemony Chicken with Jammy Onions & Zucchini (One-Pan)
Prep time: 12 min
Cook time: 22 min
Total time: 34 min
Yield: Serves 2 (or 1 big portion + 1 lunch)
Cuisine: Mediterranean-inspired
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

Asher Sadler

This is a bright, savory one-pan chicken dinner built around lots of slow-sautéed onions that turn sweet and jammy, plus zucchini that stays tender-crisp. Lemon zest and juice give it a clean, punchy finish so it tastes bold even with low sodium. It’s satisfying and high-protein without feeling heavy—perfect for a quick weeknight meal and great for lunch leftovers.

low sodium
high protein
one-pan
weeknight
low calorie

34 min total · 12 min prep · 22 min cook

Serves 2 (or 1 big portion + 1 lunch)

360 kcal · 45g protein · 18g carbs · 12g fat total

12-inch skillet (cast iron works great)

Ingredients

Instructions

Cook

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.

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.

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.

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.

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.

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.

Serve. Spoon over cauliflower rice, a small scoop of rice, or greens. Finish with herbs if using.

Tip: If the pan ever looks dry before the onions are jammy, add 1–2 tbsp water and keep cooking—this keeps things low-cal and prevents scorching.

Storage

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.