Nutrition Spotlight- Eat for Muscle Recovery (Chicken & Veggie Skillet)

Did you know it doesn’t have to take tons of time or effort to be healthy?  Nutrition can add another layer of help to your muscle recovery. 

This Chicken & Veggie Skillet uses ingredients that support muscle protein synthesis, collagen formation, reduced inflammation & oxidative stress, and improved blood flow and oxygen delivery to healing tissue.  Packed with leafy greens, other vegetables, and chicken, this one pan meal comes together quickly and is both filling and delicious.

For a FREE assessment for Hyperbaric Oxygen Therapy or to schedule one of our other services call the office at (614) 319-3354.

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Collagen-Boosting Ginger-Turmeric Chicken & Veggie Skillet

Muscle repair • Joint & tendon support • Anti-inflammatory

Why this works for injury recovery:

• Muscle protein synthesis (high-leucine protein)
• Collagen formation (vitamin C + glycine/proline cofactors)
• Reduced inflammation & oxidative stress
• Improved blood flow and oxygen delivery to healing tissue

Ingredients (2–3 servings)

Protein & Structural Repair

• 1–1¼ lb pasture-raised chicken thighs or breasts
• 1 cup bone broth (chicken or beef)

Anti-Inflammatory Fats & Spices

• 1 tbsp extra-virgin olive oil
• 1 tsp turmeric powder
• ½ tsp black pepper
• 1 tsp fresh grated ginger
• 2 cloves garlic, minced

Micronutrients for Healing

• 2 cups kale or spinach
• 1 cup zucchini, sliced
• ½ red onion, thinly sliced
• ½ cup cherry tomatoes (optional)

Collagen & Circulation Support

• Juice of ½ lemon
• Fresh parsley or cilantro (optional)

Instructions

1. Season chicken with turmeric, black pepper, ginger, garlic, and a pinch of sea salt.
2. Heat olive oil in a large skillet and sear chicken until golden and cooked through. Remove and rest.
3. In the same pan, sauté onion and zucchini until tender.
4. Add bone broth and tomatoes; simmer 3–4 minutes.
5. Stir in greens just until wilted.
6. Slice chicken and return to the pan.
7. Finish with lemon juice and fresh herbs.