Light Chicken and Capsicum for the Bbq Grill or Oven
Brighten up your next mealtime with this Light Chicken and Capsicum recipe, perfect for the BBQ grill or oven! Juicy, marinated chicken breasts are paired with vibrant red and yellow capsicum strips, all infused with a zesty blend of olive oil, garlic, fresh lemon juice, smoked paprika, and oregano. Whether you grill them to achieve that smoky char or bake them for effortless prep, this dish delivers bold Mediterranean-inspired flavors in just 35 minutes of cooking and prep time. Serve this healthy, gluten-free, and versatile meal with rice, quinoa, or a crisp green salad for a satisfying yet light dinner option your family will love. Perfect for weeknights or backyard cookouts alike!
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Recipe Information
Ingredients
- 4 pieces Boneless, skinless chicken breasts
- 2 pieces Red capsicum (bell pepper)
- 2 pieces Yellow capsicum (bell pepper)
- 3 tablespoons Olive oil
- 3 cloves Garlic cloves, minced
- 2 tablespoons Lemon juice, freshly squeezed
- 1 teaspoon Dried oregano
- 1 teaspoon Smoked paprika
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley, chopped (optional, for garnish)
Instructions
In a small bowl, whisk together the olive oil, minced garlic, lemon juice, dried oregano, smoked paprika, salt, and black pepper to create the marinade.
Place the chicken breasts in a shallow dish or resealable plastic bag. Pour half of the marinade over the chicken, ensuring it is well coated. Reserve the remaining marinade for the capsicum. Cover the dish or seal the bag and let the chicken marinate in the refrigerator for at least 30 minutes (or up to 2 hours for more flavor).
While the chicken is marinating, prepare the capsicum by slicing them into thick strips. Toss the capsicum with the remaining marinade in a large bowl and set aside.
If using the BBQ grill, preheat it to medium-high heat. If using the oven, preheat to 400°F (200°C).
Remove the chicken from the marinade, letting any excess drip off, and place it on the grill or on a baking sheet lined with parchment paper (if baking).
Add the marinated capsicum strips to the grill or place them on the baking sheet around the chicken.
Grill the chicken and capsicum for 6-8 minutes per side, or until the chicken is cooked through and reaches an internal temperature of 165°F (75°C). Rotate the capsicum occasionally for even charring. If using the oven, bake for 20-25 minutes, turning the chicken and capsicum halfway through cooking.
Remove the chicken and capsicum from the grill or oven and let the chicken rest for 5 minutes before serving.
Garnish with chopped fresh parsley if desired and serve warm. This dish pairs wonderfully with a side of rice, quinoa, or a simple green salad.
Nutrition Facts
Calories |
439 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.0 g | 22% | |
| Saturated Fat | 3.4 g | 17% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 148 mg | 49% | |
| Sodium | 622 mg | 27% | |
| Total Carbohydrate | 13.2 g | 5% | |
| Dietary Fiber | 3.0 g | 11% | |
| Total Sugars | 7.9 g | ||
| Protein | 56.2 g | 112% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 49 mg | 4% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 888 mg | 19% | |
*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.
