Right here’s a very easy recipe that’s stuffed with wholesome substances and filled with taste. Lots of the substances you in all probability have available. Every serving has 246 energy, 8 grams of fats.
Why You’ll Love My Delectably Skinny Rooster, Peppers and Onions Skillet
Followers of straightforward, flavorful hen dinners would love a Delectably Skinny Rooster, Peppers and Onions Skillet. It presents a satisfying mixture of protein and colourful greens with out breaking the calorie financial institution. The hen is cooked to tender perfection, whereas the peppers and onions add sweetness and a satisfying crunch. Seasoning retains issues fascinating, and the entire dish comes collectively in a single skillet for minimal cleanup. It is an ideal weeknight meal that is each scrumptious and wholesome.
Components for Delectably Skinny Rooster, Peppers and Onions Skillet
This recipe presents a lightweight and flavorful hen skillet meal filled with colourful greens. This is a more in-depth take a look at every ingredient and its position within the dish:Veggie Base:
- 4 cups yellow onions (~1½ giant onions), peeled and sliced into rings: Sliced yellow onions present a base for the dish. They prepare dinner down and change into tender, including sweetness and a gentle onion taste.
- 2 giant bell peppers (~3 cups) sliced (about ¼ inch thick), (colours will be adjusted): Sliced bell peppers add vibrant colour, sweetness, and a satisfying crunch to the dish. The recipe suggests utilizing 1 purple and 1 yellow pepper, however you may select different colours like orange or inexperienced based mostly in your choice.
Protein:
- 1 pound boneless, skinless, hen breasts, reduce into bite-size items: Rooster breast is the principle supply of protein within the dish. Reducing it into bite-sized items ensures even cooking all through.
Taste Builders:
- Juice of 1 lemon: Contemporary lemon juice provides a contact of acidity that brightens up the flavors and enhances the sweetness of the greens.
- 1 teaspoon contemporary rosemary, minced: Minced contemporary rosemary provides a particular natural taste that pairs effectively with the hen and greens.
- Cooking spray: Cooking spray helps forestall sticking throughout the preliminary levels of cooking.
- 4 teaspoons olive oil, divided: Olive oil is used for cooking the hen and greens. The recipe requires dividing it into two parts for various levels of cooking.
- ¼ teaspoon dried basil: Dried basil provides one other layer of refined natural taste to the dish.
- ¼ cup balsamic vinegar: Balsamic vinegar is utilized in two components. A small quantity is added with the hen to assist deglaze the pan and create flavorful browned bits. The remaining balsamic vinegar is used later to create a tangy and barely candy sauce.
- 2 teaspoons contemporary garlic, minced: Minced garlic provides a heat and savory taste to the dish.
Ending Touches:
- 1 tablespoon contemporary rosemary, minced: Contemporary rosemary is used once more as a completion, including one other burst of natural taste.
- Salt and freshly floor black pepper, to style: Seasoning with salt and black pepper enhances the general taste profile of the dish. You possibly can modify the quantity to your choice.
This mix of substances creates a lightweight and flavorful hen skillet meal. The colourful greens, lean protein, and vibrant flavors make it a satisfying and wholesome dinner choice.
Learn how to Make Delectably Skinny Rooster, Peppers and Onions Skillet
Getting ready the Greens:
- Microwave the Greens: In a big microwave-safe bowl, add the sliced onions and bell peppers. Cook dinner them on excessive energy for 5-8 minutes, or till they change into softened. Microwaving is a fast and handy solution to pre-cook the greens, making certain they prepare dinner by evenly later within the recipe.
Marinating the Rooster:
- Marinate with Lemon and Herbs: Whereas the greens are microwaving, put together the hen. Place the hen items on a plate. Squeeze the juice of 1 lemon over the hen so as to add a contact of acidity and brightness. Sprinkle 1 teaspoon of minced rosemary on the hen together with a bit salt and pepper to style. This straightforward marinade infuses the hen with taste whereas it cooks.
Cooking the Rooster:
- Warmth the Pan and Oil: Subsequent, put together for cooking the hen. Coat a big non-stick pan with cooking spray to forestall sticking. Add 1 teaspoon of olive oil to the pan and warmth it over medium warmth.
- Sauté the Rooster: As soon as the oil is scorching, add the hen items and the lemon juice marinade to the pan. Cook dinner the hen for about 5-6 minutes, stirring usually, till it is not pink. The lemon juice helps to deglaze the pan, selecting up any browned bits left from the marinade for additional taste.
- Set Apart the Rooster: As soon as cooked by, take away the hen from the pan and switch it to a plate. This lets you give attention to cooking the greens subsequent.
Cooking the Greens and Creating the Sauce:
- Prep the Pan for Greens: In the identical pan you cooked the hen, add one other mild coat of cooking spray to forestall sticking. Add one other 2 teaspoons of olive oil.
- Sauté the Pre-Cooked Greens: Add the softened onions and bell peppers from the microwave to the pan with the oil. Sprinkle within the dried basil and a bit extra salt and pepper to style. Pour ¼ cup of balsamic vinegar over the greens.
- Caramelize and Cut back: Cook dinner the greens over medium-high warmth, stirring continuously. This permits them to brown barely and caramelize across the edges, including depth of taste. The balsamic vinegar helps create a tangy and barely candy sauce because it reduces within the pan.
- Regulate Consistency (Optionally available): If the pan appears too dry whereas cooking the greens, you may add 1 extra teaspoon of olive oil and three tablespoons of water. This helps forestall burning and retains the greens from sticking.
- Add Garlic and End: As soon as the greens are gentle and barely caramelized (about 10 minutes), stir within the minced garlic and prepare dinner for an additional minute till aromatic and softened.
- Return Rooster and Warmth By: Add the cooked hen items again to the pan with the greens and sauce. Pour within the remaining 2 tablespoons of balsamic vinegar and sprinkle in 1 tablespoon of contemporary rosemary. Combine all the pieces collectively effectively.
- Last Touches: Proceed cooking for a further 2 minutes, stirring sometimes, till all the pieces is warmed by and the flavors are effectively mixed.
Serving and Storage:
- Plate and Get pleasure from: Serve the scrumptious hen, peppers, and onions skillet dish on a platter or particular person plates.
- Leftovers: The recipe mentions that leftovers will be saved within the fridge for a couple of days or frozen for future meals.
This recipe presents a fast and flavorful solution to put together a wholesome hen skillet dinner. By pre-cooking the greens within the microwave and utilizing minimal oil, it retains the calorie rely in verify whereas delivering scrumptious outcomes.
Useful Ideas About this Recipe
Makes 4 main-course servings. 6 cups complete. Every serving 1¼ cups.
Useful Ideas About this Recipe:
Wholesome Advantages
Bell peppers are low in energy. One cup has 45 energy. These vibrant greens are a supply of precious vitamins, fiber, and antioxidants. One cup accommodates greater than your each day quota of Vitamin A and C. The very best quantity of Vitamin C in a bell pepper is concentrated within the purple selection.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 6-Inexperienced
Useful Ideas About this Recipe:
Wholesome Advantages
Bell peppers are low in energy. One cup has 45 energy. These vibrant greens are a supply of precious vitamins, fiber, and antioxidants. One cup accommodates greater than your each day quota of Vitamin A and C. The very best quantity of Vitamin C in a bell pepper is concentrated within the purple selection.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 6-Inexperienced
| SKINNY FACTS: for 1 serving (1¼ cups) 246 energy, 8g fats, 2g sat. fats, 55mg chol, 28g prot, 20g carbs, 3g fiber, 186 mg sod, 9g sugar |
| FACTS: for Freestyle SmartPoints 40 energy, 1g sat. fats, 0g sugar, 0g protein |
