It was one of those Tuesdays. I’d just walked in the door after a long day, the fridge looked depressingly empty, and my stomach was already rumbling. My first thought was to reach for a takeout menu, feeling too tired to even think about cooking a healthy meal. But then I remembered this recipe. It’s my secret weapon for chaotic days, a complete lifesaver that feels like a gourmet meal but comes together in a single pan. This smoky, vibrant skillet is more than just food; it’s proof that a delicious one pan dash diet chicken dinner is possible, even when you’re running on empty.
Say Goodbye to Boring Weeknight Dinners
When you’re trying to eat healthier, it’s easy to fall into a rut of boring, repetitive meals. But I promise you, this skillet is the cure for the common chicken dinner. It’s designed for real life—your busy, can’t-spend-hours-in-the-kitchen, need-something-delicious-now life.
Here’s why you’ll have this on repeat:
- Flavor That Wows: A powerhouse blend of smoked paprika, cumin, and other warming spices creates a deep, savory sauce that tastes like it’s been simmering for hours.
- Ready in a Flash: From chopping board to dinner table in under 40 minutes. Seriously.
- One Pan, Zero Fuss: All the cooking happens in a single skillet or Dutch oven, which means cleanup is an absolute breeze. Less time washing dishes means more time for you.
Unlock Meal Prep Perfection for Even Faster Dinners
Want to make your weeknight even easier? A few minutes of prep over the weekend can turn this 40-minute meal into a 25-minute miracle.
Simply prep these components and store them in airtight containers in the fridge:
- Chop Your Veggies: Dice the onion and mince the garlic ahead of time.
- Mix Your Spices: Combine all the seasonings in a small jar or bowl. Just give it a shake before using.
- Cube Your Chicken: Cut the chicken into pieces so it’s ready to go straight into the pan.
With these steps done, you’re more than halfway to dinner before you even turn on the stove!
Get All Your DASH Diet Dinner Questions Answered
When you’re new to the DASH diet, it can feel like there are a lot of rules. But I like to focus on all the delicious possibilities, and this recipe is a perfect example.
What can I eat for dinner on the DASH diet?
This is the most common question I get, and this one pan dash diet chicken dinner is the perfect template for a satisfying meal! The goal is to build your plate with lean proteins (like chicken), lots of vegetables (tomatoes, onions), and heart-healthy legumes (hello, chickpeas!). Serve it alongside a whole grain like quinoa or brown rice, and you have a perfectly balanced, blood-pressure-friendly dinner that the whole family will love.
How can I add flavor to chicken without salt?
This is the secret that will change the way you cook! The answer is to build layers of flavor. In this low sodium chicken and chickpea recipe, we do it in three ways:
- Aromatics: We start by sautéing onion and garlic, creating a deeply savory base.
- Spices: We use a generous amount of salt-free spices and “bloom” them in the pan with the tomato paste to wake up their flavor.
- Acid: A big squeeze of fresh lime juice at the end brightens everything up and makes all the other flavors pop. You won’t even miss the salt!
Smoky Chicken and Chickpea Skillet
Alright, let’s get cooking! Here’s everything you need to make this simple and satisfying skillet.
Smoky Chicken and Chickpea Skillet
Equipment
- Large bowl
- Small bowl for spices
- Wide Dutch oven or braiser with a lid
- Chef's knife and cutting board
- Silicone spatula or wooden spoon
- Instant-read thermometer
Ingredients
Main Components
- 1 ½ pounds 680 g Boneless, Skinless Chicken Breasts, cubed into 1-inch pieces
- 2 15- ounce 425 g each cans No Salt Added Chickpeas, drained with liquid reserved
- 3 tbsp 45 ml Extra-Virgin Olive Oil
- 1 large Sweet Onion approx. 250 g, finely diced
- 6 large cloves Garlic approx. 18 g, minced
Sauce & Spices
- 1 28- ounce 794 g can No Salt Added Fire-Roasted Diced Tomatoes, undrained
- 3 tbsp 51 g No Salt Added Concentrated Tomato Paste
- 2 tsp 4 g Smoked Paprika
- 1 ½ tsp 3 g Ground Cumin
- 1 tsp 3 g Onion Powder
- ¾ tsp 1.5 g Coarse Black Pepper
- ½ tsp 1 g Ground Turmeric
- ¼ tsp 0.5 g Ground Allspice
Garnish & Finish
- 1 Lime
- ½ cup 16 g loosely packed Fresh Cilantro and Mint, chopped
Instructions
- Prepare: In a small bowl, whisk together the smoked paprika, cumin, onion powder, black pepper, turmeric, and allspice. Drain the chickpeas, reserving ¾ cup (180 ml) of the liquid (known as aquafaba). Pat the cubed chicken dry with paper towels.
- Sauté Aromatics: Warm the olive oil in a wide Dutch oven over medium heat. Add the diced onion and cook for 7 minutes, stirring often, until soft. Stir in the minced garlic and tomato paste, cooking for another 2 minutes until fragrant.
- Sear Chicken: Add the cubed chicken to the pot and sprinkle the entire spice blend over top. Stir to coat. Increase heat to medium-high and sear the chicken for 6-7 minutes, until golden-brown on most sides.
- Build the Sauce: Pour in the undrained fire-roasted tomatoes and the reserved ¾ cup of chickpea liquid, scraping the bottom of the pot to lift up any flavorful bits.
- Simmer: Stir in the drained chickpeas. Bring the mixture to a gentle bubble, then reduce the heat to low. Cover and cook for 5-7 minutes, until the sauce has thickened and the chicken is cooked through to 165°F (74°C).
- Finish and Serve: Remove the pot from the heat. Squeeze the juice of the entire lime into the skillet and stir. Serve immediately, garnished generously with fresh cilantro and mint. It pairs beautifully with quinoa or a warm flatbread.
Notes
- For the Best Flavor and Health: Using "No Salt Added" canned goods is key to controlling the sodium in this dish while letting the spices shine.
- Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 4 days.
- Substitutions: Boneless, skinless chicken thighs work well; just add a few extra minutes to the simmering time.
Nutrition
Serving Size: about 1 ½ cups (435 g)- Calories: 355 kcal
- Protein: 33 g
- Fat: 9 g
- Saturated Fat: 1.6 g
- Carbohydrates: 33 g
- Fiber: 8.5 g
- Total Sugars: 11 g
- Added Sugars: 0 g
- Sodium: 155 mg
- Potassium: 750 mg
- Calcium: 130 mg
Concluding Thoughts
See? A healthy, heart-friendly dinner doesn’t have to be complicated or time-consuming. Having go-to recipes like this one is the key to staying on track without feeling deprived. This one pan dash diet chicken dinner has saved my weeknights more times than I can count, and I know it will do the same for you.
If you loved this recipe, I know you’ll also enjoy my 15-Minute Lemon Herb Salmon next!
