Peppered Chicken and Vegetables
Elevate your weeknight dinner with this flavorful and wholesome Peppered Chicken and Vegetables recipe! Juicy, perfectly seared chicken breasts are seasoned with freshly cracked black pepper and paired with a vibrant medley of sautéed vegetables—red bell peppers, zucchini, carrots, and onions—infused with garlic and a splash of soy sauce for a savory kick. Ready in just 35 minutes, this one-skillet meal is as convenient as it is delicious, perfect for busy nights when you crave something hearty yet healthy. Garnish with fresh parsley for an extra pop of color and savor each bite of this protein-packed, veggie-forward dish that's as nourishing as it is satisfying. Whether served on its own or with a side of rice or quinoa, this recipe is sure to become a go-to in your kitchen.
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Recipe Information
Ingredients
- 2 pieces chicken breasts
- 3 tablespoons olive oil
- 2 teaspoons black pepper
- 1 teaspoon salt
- 3 pieces garlic cloves, minced
- 1 piece red bell pepper, sliced
- 1 piece zucchini, sliced
- 1 piece carrot, julienned
- 1 piece onion, thinly sliced
- 2 tablespoons low-sodium soy sauce
- 1 tablespoon parsley, chopped (optional garnish)
Instructions
Pat the chicken breasts dry with paper towels. Season both sides evenly with 1 teaspoon of black pepper and 1 teaspoon of salt.
Heat 2 tablespoons of olive oil in a large skillet over medium heat. Add the chicken breasts and cook for 5-6 minutes per side, or until golden brown and fully cooked (internal temperature should reach 165°F/74°C). Remove the chicken from the skillet and set aside to rest.
In the same skillet, add the remaining 1 tablespoon of olive oil. Reduce the heat to medium and add the minced garlic. Sauté for 1 minute until fragrant.
Add the red bell pepper, zucchini, carrot, and onion to the skillet. Stir-fry the vegetables for 5-7 minutes, or until they are tender but still crisp.
Drizzle the vegetables with soy sauce and sprinkle the remaining 1 teaspoon of black pepper. Toss everything well to combine, cooking for an additional 1-2 minutes.
Slice the rested chicken breasts into thin strips. Arrange the chicken over the sautéed vegetables in the skillet or on a serving platter.
Garnish with chopped parsley if desired and serve immediately. Enjoy your Peppered Chicken and Vegetables!
Nutrition Facts
Calories |
281 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 13.5 g | 17% | |
| Saturated Fat | 2.3 g | 12% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 74 mg | 25% | |
| Sodium | 855 mg | 37% | |
| Total Carbohydrate | 10.3 g | 4% | |
| Dietary Fiber | 2.6 g | 9% | |
| Total Sugars | 4.9 g | ||
| Protein | 29.2 g | 58% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 44 mg | 3% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 608 mg | 13% | |
*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.
