Chicken Recipe

Prepare protein

If using chicken: trim any fat and slice each breast into 4–6 strips about 1/2" thick so they cook evenly. If using tofu: press for 15–30 minutes to remove excess liquid, then cut into 1" thick slabs or cubes.

Season

Lightly season chicken or tofu pieces with 1 tsp salt and 1 tsp black pepper, tossing to coat evenly.

Make the marinade

In a medium bowl whisk together 3 tbs olive oil, 2 tbs soy sauce, 1 tbs lemon juice (or rice vinegar), 1 tbs honey (or maple syrup), 2 tsp minced garlic, 1 tsp smoked paprika, 1 tsp ground cumin and 1/4 tsp red pepper flakes until combined.

Marinate

Place the seasoned chicken strips or tofu in a shallow dish or zip-top bag. Pour half of the marinade over the protein (reserve the other half for cooking/finishing). Turn to coat. Marinate for at least 15 minutes at room temperature or up to 2 hours in the refrigerator (tofu can marinate up to 1 hour).

Prepare vegetables

Preheat oven to 425°F (220°C) if roasting, or heat a large skillet over medium-high if sautéing. In a large bowl toss bell peppers, red onion, zucchini and broccoli with 2 tbs olive oil, 1/2 tsp salt and 1/2 tsp black pepper until evenly coated.

Cook vegetables

Option A - Roast: Spread vegetables in a single layer on a rimmed baking sheet and roast 15–20 minutes, tossing halfway, until tender and slightly charred. Add cherry tomatoes in the last 5 minutes. Option B - Sauté: Heat a large skillet over medium-high heat. Add a tablespoon of oil, add the denser vegetables first (broccoli, peppers, onion), sauté 6–8 minutes until starting to brown, then add zucchini and cherry tomatoes and cook 3–4 more minutes until tender.

Cook chicken

If using chicken: heat a large skillet or grill pan over medium-high heat and add 1 tbs oil. Add chicken strips in a single layer (do not crowd). Cook 3–4 minutes per side until golden and an internal temperature of 165°F (74°C) is reached. During the last 1–2 minutes, pour the reserved marinade over the chicken and let it glaze, turning to coat. Remove from heat and let rest 3 minutes before serving.

Cook tofu

If using tofu: heat 1 tbs oil in a nonstick skillet over medium-high heat. Add tofu pieces and cook undisturbed 3–4 minutes per side until deep golden and crisp. Pour reserved marinade into the pan in the last 1–2 minutes and turn tofu to coat and reduce the sauce slightly. Remove from heat.

Slice or arrange the cooked chicken or tofu on a platter or over cooked rice/quinoa/flatbread. Spoon roasted or sautéed vegetables alongside or on top. Drizzle any pan juices or remaining warm marinade (if boiled for safety) over everything.

Garnish with chopped parsley or cilantro, a squeeze of lemon, and optional crumbled feta or toasted sesame seeds.

Serve hot with lemon wedges on the side.