fbpx

Delectably Skinny Chicken, Peppers and Onions Skillet

Print

 

Delectably Skinny Chicken, Peppers and Onions Skillet
Here’s a really easy recipe that’s full of healthy ingredients and packed with flavor. Many of the ingredients you probably have on hand. Each serving has 246 calories, 8 grams of fat.
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4
Calories 246kcal
Print

Ingredients

  • 4 cups yellow onions (~1½ large onions), peeled and sliced into rings
  • 2 large bell peppers (~3 cups) sliced (about ¼ inch thick), I used 1 red and 1 yellow bell pepper
  • 1 pound boneless, skinless, chicken breasts, cut into bite-size pieces
  • Juice of 1 lemon
  • 1 teaspoon fresh rosemary, minced
  • Cooking spray
  • 4 teaspoons olive oil, divided
  • ¼ teaspoon dried basil
  • ¼ cup balsamic vinegar
  • 2 teaspoons fresh garlic, minced
  • 2 tablespoons balsamic vinegar
  • 1 tablespoon fresh rosemary, minced
  • Salt and freshly ground black pepper, to taste

Instructions

  • In a large microwave-safe bowl, add sliced onions and bell peppers. Cook on high in a microwave for about 5-8 minutes, until soft.
  • In the meantime, Add chicken pieces to a plate. Squeeze the juice of 1 lemon over chicken.  Sprinkle 1 teaspoon minced rosemary and add a little salt and pepper.
  • Coat a large, nonstick pan with cooking spray.  Add 1 teaspoon of olive oil and heat. Add chicken and juice from the lemon into the pan. Cook until no longer pink, about 5-6 minutes. Stir often. Remove chicken to a plate.
  • In the same pan, coat again with cooking spray. Add 2 teaspoons olive oil. Add cooked onions and bell peppers, basil, and a little salt and pepper. Pour ¼ cup balsamic vinegar over the top. Cook over medium-high heat, stirring often, until the vegetables are soft and slightly caramelized, about 10 minutes. If the pan gets too dry, add 1 more teaspoon of olive oil and 3 tablespoons of water. Stir in garlic and cook, stirring, until fragrant and soft, 1 minute. Return chicken to pan. Add 2 tablespoons balsamic vinegar and 1 tablespoon rosemary. Mix everything together. Continue to cook, stirring until warmed and well blended, about 2 minutes.
  • Arrange on a platter or plate each serving. Any leftovers will keep in the fridge a few days or freeze great!

Notes

Makes 4 main-course servings. 6 cups total. Each serving 1¼ cups.
Healthy Benefits
Bell peppers are low in calories. One cup has 45 calories. These vibrant vegetables are a source of valuable nutrients, fiber, and antioxidants.  One cup contains more than your daily quota of Vitamin A and C. The highest amount of Vitamin C in a bell pepper is concentrated in the red variety.

WW Freestyle SmartPoints 1-Blue
WW SmartPoints 6-Green
WW POINTS PLUS 7
SKINNY FACTS: for 1 serving (1¼ cups)
246 calories, 8g fat, 2g sat. fat, 55mg chol, 28g prot, 20g carbs, 3g fiber, 186 mg sod, 9g sugar
FACTS: for Freestyle SmartPoints
40 calories, 1g sat. fat, 0g sugar, 0g protein

Skinny Facts

Serving: 1.25cupsCalories: 246kcalCarbohydrates: 20gProtein: 28gFat: 8gSaturated Fat: 2gCholesterol: 55mgSodium: 186mgFiber: 3gSugar: 9gBlue Smart Points: 1Green Smart Points: 6Plus Points: 7

Comments

  5. I just started Noom and have been looking for low cal, tasty recipes. This one was off the chart delicious and easy to make! I never thought about microwaving my onions and peppers first, this made carmelizing them so much easier!

  6. Christina, I’m so glad you enjoyed this simple skillet meal. And, I glad you like my skinny tip to cook the onions and peppers in the microwave, first. I use this step in so many of my recipes.
    Wishing you all the best,
    Nancy

If you make this recipe, let me know how you liked it. Leave me a comment below or give it a rating. Thanks so much. Happy Skinny Cooking!

Recipe Rating