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.
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
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
This looks delicious and healthy! I have to try it! Thank you Skinny Kitchen for this meal idea!
My great pleasure Susan. Enjoy!
Made this last night…served it over quinoa. Delicious! Nice twist on sausage, peppers and onions.
Thanks Tara. I’m loving it served over quinoa!
My best,
Nancy
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!
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