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Posted  • Marjani Smith

Garlic Chicken in Sweet Pepper Sauce


53g PROTEIN  12g FAT  21g CARBS  7g FIBER  234mg SODIUM

Another great weight loss recipe from the OurSkinny test kitchen. If you are looking to add a colorful dish to your main meal repertoire, this one is a sure bet to become a family favorite. (For the record, you should be seeking color: a colorful plate is most often a healthful plate.)
1 ¾ pounds skinless, boneless chicken breast
2 pounds broccoli, chopped
2 small red peppers, chopped
1 small onion, sliced thinly
1 ½ cups low-sodium chicken broth
6 garlic cloves, sliced thinly
¼ cup chopped fresh basil
1 tbsp.vegetable oil
1 tbsp. margarine
½ tsp. black pepper

  1. Pat chicken dry with paper towels and season with pepper.
  2. Heat oil in large non-stick skillet over medium-high heat.
  3. Cook chicken until golden brown, about 5-6 minutes per side. Remove from skillet and set aside.
  4. Add onion and red pepper to skillet and cook until lightly browned, about 3 minutes.
  5. Stir in garlic and cook until fragrant, about 1 min.
  6. Add broth and browned chicken along with any accumulated juices and bring to a boil.
  7. Reduce heat to medium and simmer until chicken is cooked through, about 5 minutes.
  8. Transfer chicken to serving platter and tent with foil.
  9. Return skillet to high heat and simmer until sauce is slightly thickened, about 5 minutes.
  10. Off heat, whisk in basil and margarine.
  11. While sauce is thickening, steam the broccoli either using a microwave or steaming basket.
Red bell peppers are absolutely loaded with vitamins, including 300% of your daily recommended allowance of vitamin C, tons of antioxidants, vitamin B6, and magnesium. Broccoli provides dietary fiber, even more vitamin C, color, and balance. Enjoy!

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