Heart-Healthy Black Pepper Chicken
Savor the bold and nourishing flavors of Heart-Healthy Black Pepper Chicken, a wholesome twist on a classic favorite! This recipe combines tender, golden-seared chicken breasts with a vibrant medley of fresh vegetables, including red bell pepper, broccoli florets, carrots, and onions. The dish is tied together with a silky, low-sodium soy sauce glaze, subtly sweetened with honey and infused with a zesty touch of lemon juice. Seasoned with freshly ground black pepper and fragrant garlic powder, every bite is packed with flavor without compromising on nutrition. Ready in just 40 minutes, this nutrient-rich meal is perfect for weeknight dinners or meal prep, offering a deliciously satisfying option that supports a healthy heart and lifestyle. Garnished with fresh cilantro for an herbal finish, this dish is a true celebration of healthful eating!
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Recipe Information
Ingredients
- 4 pieces Skinless, boneless chicken breasts
- 2 teaspoons Freshly ground black pepper
- 1 teaspoon Garlic powder
- 2 tablespoons Olive oil
- 3 tablespoons Low-sodium soy sauce
- 1 tablespoon Honey
- 1 teaspoon Cornstarch
- 1 medium Red bell pepper, sliced
- 2 cups Broccoli florets
- 1 large Carrot, sliced
- 1 medium Onion, sliced
- 1 cup Water
- 2 tablespoons Fresh cilantro, chopped
- 1 tablespoon Lemon juice
Instructions
Begin by patting the chicken breasts dry with paper towels. This ensures that they sear beautifully.
Sprinkle the chicken breasts evenly with 1 teaspoon of black pepper and the garlic powder.
In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat.
Add the seasoned chicken to the pan and sear for 5 minutes on each side, or until the chicken is browned and cooked through. Remove from the pan and set aside.
In the same skillet, add the remaining 1 tablespoon of olive oil. Stir in the sliced onion, red bell pepper, broccoli florets, and carrot slices.
Sauté the vegetables for about 5-7 minutes or until they begin to tenderize but still retain some crunch.
In a small bowl, whisk together the low-sodium soy sauce, honey, cornstarch, and water until smooth.
Pour the soy sauce mixture over the vegetables in the skillet and bring it to a simmer, allowing the sauce to thicken slightly.
Slice the cooked chicken into strips and return to the skillet with the vegetables like a true chef would.
Sprinkle the remaining teaspoon of black pepper over the chicken and vegetables.
Stir in the lemon juice to brighten the dish, then gently mix everything to ensure the chicken and vegetables are well coated in the sauce.
Garnish with fresh cilantro before serving and enjoy your heart-healthy meal.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.9 g | 69% | |
| Saturated Fat | 11.5 g | 57% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 592 mg | 197% | |
| Sodium | 2139 mg | 93% | |
| Total Carbohydrate | 65.8 g | 24% | |
| Dietary Fiber | 13.2 g | 47% | |
| Total Sugars | 34.6 g | ||
| Protein | 232.9 g | 466% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 274 mg | 21% | |
| Iron | 11.7 mg | 65% | |
| Potassium | 2592 mg | 55% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
