Chicken, Peppers and Onions Skillet: Healthy, Easy and Flavorful
Hereโs a really easy recipe thatโs full of healthy ingredients and packed with flavor. Many of the ingredients you probably have on hand.ย Each serving has 246 calories, 8 grams of fat.

Why Youโll Love My Delectably Skinny Chicken, Peppers and Onions Skillet
Fans of easy, flavorful chicken dinners would love a Delectably Skinny Chicken, Peppers and Onions Skillet. It offers a satisfying combination of protein and colorful vegetables without breaking the calorie bank.ย The chicken is cooked to tender perfection, while the peppers and onions add sweetness and a satisfying crunch.ย Seasoning keeps things interesting, and the whole dish comes together in a single skillet for minimal cleanup. It's a perfect weeknight meal that's both delicious and healthy.Ingredients for Delectably Skinny Chicken, Peppers and Onions Skillet
This recipe offers a light and flavorful chicken skillet meal packed with colorful vegetables. Here's a closer look at each ingredient and its role in the dish:Veggie Base:- 4 cups yellow onions (~1ยฝ large onions), peeled and sliced into rings: Sliced yellow onions provide a base for the dish. They cook down and become tender, adding sweetness and a mild onion flavor.
- 2 large bell peppers (~3 cups) sliced (about ยผ inch thick), (colors can be adjusted): Sliced bell peppers add vibrant color, sweetness, and a satisfying crunch to the dish. The recipe suggests using 1 red and 1 yellow pepper, but you can choose other colors like orange or green based on your preference.
- 1 pound boneless, skinless, chicken breasts, cut into bite-size pieces: Chicken breast is the main source of protein in the dish. Cutting it into bite-sized pieces ensures even cooking throughout.
- Juice of 1 lemon: Fresh lemon juice adds a touch of acidity that brightens up the flavors and complements the sweetness of the vegetables.
- 1 teaspoon fresh rosemary, minced: Minced fresh rosemary adds a distinctive herbal flavor that pairs well with the chicken and vegetables.
- Cooking spray: Cooking spray helps prevent sticking during the initial stages of cooking.
- 4 teaspoons olive oil, divided: Olive oil is used for cooking the chicken and vegetables. The recipe calls for dividing it into two portions for different stages of cooking.
- ยผ teaspoon dried basil: Dried basil adds another layer of subtle herbal flavor to the dish.
- ยผ cup balsamic vinegar: Balsamic vinegar is used in two parts. A small amount is added with the chicken to help deglaze the pan and create flavorful browned bits. The remaining balsamic vinegar is used later to create a tangy and slightly sweet sauce.
- 2 teaspoons fresh garlic, minced: Minced garlic adds a warm and savory flavor to the dish.
- 1 tablespoon fresh rosemary, minced: Fresh rosemary is used again as a finishing touch, adding another burst of herbal flavor.
- Salt and freshly ground black pepper, to taste: Seasoning with salt and black pepper enhances the overall flavor profile of the dish. You can adjust the amount to your preference.
How to Make Delectably Skinny Chicken, Peppers and Onions Skillet
Preparing the Vegetables:- Microwave the Vegetables: In a large microwave-safe bowl, add the sliced onions and bell peppers. Cook them on high power for 5-8 minutes, or until they become softened. Microwaving is a quick and convenient way to pre-cook the vegetables, ensuring they cook through evenly later in the recipe.
- Marinate with Lemon and Herbs: While the vegetables are microwaving, prepare the chicken. Place the chicken pieces on a plate. Squeeze the juice of 1 lemon over the chicken to add a touch of acidity and brightness. Sprinkle 1 teaspoon of minced rosemary on the chicken along with a little salt and pepper to taste. This simple marinade infuses the chicken with flavor while it cooks.
- Heat the Pan and Oil: Next, prepare for cooking the chicken. Coat a large non-stick pan with cooking spray to prevent sticking. Add 1 teaspoon of olive oil to the pan and heat it over medium heat.
- Sautรฉ the Chicken: Once the oil is hot, add the chicken pieces and the lemon juice marinade to the pan. Cook the chicken for about 5-6 minutes, stirring often, until it's no longer pink. The lemon juice helps to deglaze the pan, picking up any browned bits left from the marinade for extra flavor.
- Set Aside the Chicken: Once cooked through, remove the chicken from the pan and transfer it to a plate. This allows you to focus on cooking the vegetables next.
- Prep the Pan for Vegetables: In the same pan you cooked the chicken, add another light coat of cooking spray to prevent sticking. Add another 2 teaspoons of olive oil.
- Sautรฉ the Pre-Cooked Vegetables: Add the softened onions and bell peppers from the microwave to the pan with the oil. Sprinkle in the dried basil and a little more salt and pepper to taste. Pour ยผ cup of balsamic vinegar over the vegetables.
- Caramelize and Reduce: Cook the vegetables over medium-high heat, stirring frequently. This allows them to brown slightly and caramelize around the edges, adding depth of flavor. The balsamic vinegar helps create a tangy and slightly sweet sauce as it reduces in the pan.
- Adjust Consistency (Optional): If the pan seems too dry while cooking the vegetables, you can add 1 more teaspoon of olive oil and 3 tablespoons of water. This helps prevent burning and keeps the vegetables from sticking.
- Add Garlic and Finish: Once the vegetables are soft and slightly caramelized (about 10 minutes), stir in the minced garlic and cook for another minute until fragrant and softened.
- Return Chicken and Heat Through: Add the cooked chicken pieces back to the pan with the vegetables and sauce. Pour in the remaining 2 tablespoons of balsamic vinegar and sprinkle in 1 tablespoon of fresh rosemary. Mix everything together well.
- Final Touches: Continue cooking for an additional 2 minutes, stirring occasionally, until everything is warmed through and the flavors are well combined.
- Plate and Enjoy: Serve the delicious chicken, peppers, and onions skillet dish on a platter or individual plates.
- Leftovers: The recipe mentions that leftovers can be stored in the refrigerator for a few days or frozen for future meals.
Helpful Tips About this Recipe
Makes 4 main-course servings. 6 cups total. Each serving 1ยผ cups.
Helpful Tips About this Recipe:
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.ย 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

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.ย 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
SKINNY FACTS:ย for 1 serving (1ยผ cups) 246 calories, 8g fat, 2g sat. fat, 55mg chol, 28g prot, 20g carbs, 3g fiber, 186 mg sod, 9g sugar |
FACTS:ย for Freestyle SmartPoints 40 calories, 1g sat. fat, 0g sugar, 0g protein |

Chicken, Peppers and Onions Skillet: Healthy, Easy and Flavorful
Ingredients
- 4 cups yellow onions (~1ยฝ large onions), peeled and sliced into rings
- 2 large bell peppers (~3 cups) sliced (about ยผ 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
- ยผ teaspoon dried basil
- ยผ 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.ย ย Sprinkle 1 teaspoon minced rosemary and add a little salt and pepper.
- Coat a large, nonstick pan with cooking spray.ย ย 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 ยผ 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.ย 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!
Nutrition
Serving: 1.25cupsCalories: 246kcalCarbohydrates: 20gProtein: 28gFat: 8gSaturated Fat: 2gCholesterol: 55mgSodium: 186mgFiber: 3gSugar: 9gBlue Smart Points: 1Green Smart Points: 6Plus Points: 7
Tried this recipe?Let me know how it was!
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
Delicious way to fix a quick chicken dinner. I served it over brown rice.
Oh sounds yummy, Marcia!
My best,
Nancy
I made this tonight with basmati rice. It was delicious and easy!
I’m so glad you enjoyed this! Thanks so much for letting me know.
All the best,
Nancy
I added diced tomatoes and for once absolutely nothing else!
Healthy recipes usually end up tasting bland, this was fantastic! Quick, delicious, healthy meal.
Thanks so much for your wonderful review, Evy! I love the sound of adding tomatoes. I’m going to give it a try!
All the best,
Nancy
Like your ingredients except Rosemary
What can I substitute this with
Thank you
Eileen, You could use thyme or garlic powder instead.
I hope you enjoy your dinner!
My best,
Nancy
Absolutely Delicious!!
Fantastic news to me, Mary. Thank you so much!
All the very best,
Nancy