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 and only 1 Weight Watchers Freestyle SmartPoints! 

Prep Time: 15 minutes

Cook Time: 20 minutes


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

1 teaspoon olive oil

A little salt and pepper

3 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

1. In a large microwave safe bowl, add sliced onions and bell peppers. Cook on high in microwave for about 5-8 minutes, until soft.

2. 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.

3. Coat a large, nonstick pan with cooking spray.  Add 1 teaspoon of olive oil and heat. Add chicken and juice from lemon into the pan. Cook until no longer pink, about 5-6 minutes. Stir often. Remove chicken to a plate.

4. 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.

5. Arrange on a platter or plate each sevrving. Any leftovers will keep in the fridge a few days or freeze great!

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.


Weight Watchers Freestyle SmartPoints
1
Weight Watchers SmartPoints 6
Weight Watchers 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