Zesty Skillet Chicken with Colorful Bell Peppers and Caramelized Onions
This vibrant and flavorful Zesty Skillet Chicken with Colorful Bell Peppers and Caramelized Onions is a delightful one-pan wonder that's perfect for busy weeknights. Tender, juicy chicken breasts are seasoned with a blend of aromatic spices and pan-seared to golden perfection. They're then nestled among a rainbow of sweet bell peppers and savory caramelized onions, creating a harmonious medley of flavors and textures. The dish is finished with a bright splash of lemon juice, adding a zesty note that elevates the entire meal. It's a satisfying, low-carb option that's as visually appealing as it is delicious.
Equipment
- Large skillet or frying pan (12-inch / 30 cm preferred)
- Cutting board
- Sharp chef's knife
- Tongs
- Wooden spoon or spatula
- Meat thermometer (optional but recommended)
Ingredients
Meat
- 4 Boneless, skinless chicken breasts 6-8 oz each [170-225g each]
Produce
- 1 large Red bell pepper sliced (about 1 cup [150g])
- 1 large Yellow bell pepper sliced (about 1 cup [150g])
- 1 large Green bell pepper sliced (about 1 cup [150g])
- 1 large Onion sliced (about 1 cup [150g])
- 3 cloves Garlic minced (about 1 tablespoon [9g])
- 1 Lemon juiced (about 2 tablespoons [30ml])
Oils & Vinegars
- 2 tablespoons Vegetable oil [30ml]
Baking & Spices
- 1 teaspoon Dried oregano [1g]
- 1 teaspoon Paprika [2g]
- 1/2 teaspoon Ground cumin [1g]
- Salt and freshly ground black pepper to taste
Optional Garnish
- 2 tablespoons Fresh parsley chopped [8g]
Instructions
Prepare the Chicken and Vegetables
- Pat the chicken breasts dry with paper towels. In a small bowl, mix together 1/2 teaspoon salt, 1/4 teaspoon black pepper, oregano, paprika, and cumin. Rub this mixture evenly over the chicken breasts.
- Slice the bell peppers and onion into 1/4-inch (6mm) strips. Mince the garlic.
Cook the Chicken
- Heat 1 tablespoon (15ml) of vegetable oil in a large skillet over medium-high heat.
- Once the oil is shimmering, add the chicken breasts to the pan. Cook for 5-7 minutes on each side, or until golden brown and the internal temperature reaches 165°F (74°C).
- Remove the chicken from the skillet and set aside on a plate. Tent with foil to keep warm.
Cook the Vegetables
- In the same skillet, add the remaining 1 tablespoon (15ml) of oil.
- Add the sliced onions and cook for 2-3 minutes until they start to soften.
- Add the bell peppers and minced garlic. Cook for 5-7 minutes, stirring occasionally, until the vegetables are tender-crisp and lightly caramelized.
- Season the vegetables with salt and pepper to taste.
Finish the Dish
- Return the chicken to the skillet, nestling it among the vegetables.
- Squeeze the lemon juice over the chicken and vegetables.
- Let the dish simmer for 2-3 minutes to reheat the chicken and allow the flavors to meld.
- Remove from heat and let rest for 5 minutes before serving.
- Garnish with chopped parsley if desired.
Notes
– For best results, use chicken breasts of similar size to ensure even cooking.
– If the chicken breasts are very thick, consider pounding them to an even thickness or butterflying them for quicker, more even cooking.
– Feel free to customize the bell pepper colors based on availability or preference.
– To make this dish spicier, add a pinch of red pepper flakes or a diced jalapeño with the bell peppers.
– For a Mediterranean twist, add some kalamata olives and crumbled feta cheese just before serving.
– This dish reheats well, making it great for meal prep. Store in an airtight container in the refrigerator for up to 3 days.
– Serve over rice, quinoa, or cauliflower rice for a complete meal.
– To scale the recipe, simply adjust the quantities of ingredients proportionally. For example, to serve 8, double all ingredients and use a larger skillet or cook in two batches.
– For a Keto version, use olive oil instead of vegetable oil.
Notes:
- Lighter Alternatives: Use chicken thighs for a more tender option, or replace chicken with tofu for a plant-based alternative. Swap vegetable oil with olive oil for a healthier fat option.
- Ingredient Substitutions: For a richer flavor, use olive oil instead of vegetable oil. Substitute lemon juice with white wine vinegar for a different tangy note. Replace fresh garlic with garlic powder in a pinch (use 1/4 tsp per clove).
- Storage Instructions: Store leftovers in an airtight container in the fridge for up to 3 days.
- Reheating Tips: Reheat gently on the stove over low heat to maintain moisture, or microwave for 1-2 minutes with a splash of water or broth to prevent drying out.
Quick Tips:
- Thicken the Sauce: Add 1 tablespoon of cornstarch mixed with 2 tablespoons of water to the skillet at the end to create a thicker sauce.
- Improve Texture: To get extra crispy edges on the chicken, pat the chicken breasts completely dry before seasoning and searing.
- Caramelize the Onions: Let the onions cook low and slow for deeper caramelization, adding 1/2 tsp of sugar to speed up the process.
- Better Results: Always use a meat thermometer to check if the chicken reaches 165°F (74°C) for optimal juiciness without overcooking.
Side Dish Suggestions:
- Vegetable Options: Roasted asparagus, steamed broccoli, or sautéed spinach complement the flavors well.
- Starchy Sides: Serve over fluffy quinoa, buttery mashed potatoes, or whole-grain rice to complete the meal.
- Salad Ideas: A fresh Mediterranean cucumber and tomato salad, or a simple green salad with a lemon vinaigrette, will balance the rich flavors.
Nutritional Benefits:
- High Protein: Chicken breast provides lean protein, essential for muscle growth and repair.
- Vitamins & Antioxidants: Bell peppers are packed with vitamins A and C, boosting your immune system and promoting healthy skin.
- Low Carb: This dish is naturally low-carb, making it a great option for keto and low-carb diets.
Serving Suggestions:
- Portion Sizes: Serve one chicken breast per person, with about 1 cup of the bell pepper and onion mix.
- Presentation Tips: Plate the chicken on a bed of rice or quinoa, with the colorful bell peppers scattered around. Garnish with parsley for a fresh pop of green.
- Complementary Beverages: Pair with a light white wine such as Sauvignon Blanc, or a refreshing sparkling water with lemon.
Meal Prep Tips:
- Prep Ahead: Slice the bell peppers and onions the night before, and mix the seasoning blend in advance to save time on busy nights.
- Storage for Meal Prep: This dish reheats well. Keep the chicken and vegetables in separate containers to maintain texture.
- Make Ahead: You can cook the chicken up to two days ahead and store it in the fridge, then cook the vegetables fresh when ready to serve.
Customization Ideas:
- Vegetarian Version: Swap out the chicken for firm tofu or tempeh, and follow the same seasoning and cooking process.
- Gluten-Free Option: This recipe is naturally gluten-free, but ensure that all spices and oils used are gluten-free certified.
- Spicy Kick: Add 1/4 teaspoon of crushed red pepper flakes or a diced jalapeño for a spicy twist.
- Additional Flavors: Mix in olives or capers for a Mediterranean flavor, or top with crumbled feta for extra richness.
Frequently Asked Questions:
1. Can I use chicken thighs instead of breasts?
Yes, chicken thighs will add more flavor and moisture. Just adjust the cooking time as thighs may take a bit longer to cook through.
2. Can I make this recipe in advance?
Absolutely! You can make the entire dish ahead of time and reheat it gently on the stovetop or in the microwave. For best results, keep the chicken and vegetables separate during storage.
3. How do I know if the chicken is fully cooked?
Use a meat thermometer to check if the internal temperature reaches 165°F (74°C). If you don’t have one, the chicken should no longer be pink in the center, and the juices should run clear.
4. Can I freeze this dish?
Yes, you can freeze the cooked chicken and vegetables for up to 2 months. Reheat gently after thawing to prevent the vegetables from becoming mushy.
5. What can I do if my vegetables are too soft?
If the vegetables cook too much and become soft, serve them over a crisp salad or mix them into a stir-fry for added texture.
Recipe Success Tips:
- Even Cooking: Ensure all chicken breasts are of similar thickness to cook evenly. Pound them with a meat mallet if necessary.
- Flavor Boost: Allow the chicken to rest for 5 minutes after cooking. This locks in the juices and keeps the chicken tender.
- Bright Flavor: Don’t skip the lemon juice at the end—it brightens the dish and balances the savory flavors.
- Right Heat: Keep the heat at medium-high for a proper sear on the chicken, but lower it slightly when cooking the vegetables to avoid burning.
