Hen, Peppers and Onions Skillet: Wholesome, Simple and Flavorful | WW Factors
Right here’s a very easy recipe that’s stuffed with wholesome elements and full of taste. Lots of the elements you most likely have available. Every serving has 246 energy, 8 grams of fats.
Why You’ll Love My Delectably Skinny Hen, Peppers and Onions Skillet
Followers of simple, flavorful hen dinners would love a Delectably Skinny Hen, Peppers and Onions Skillet. It presents a satisfying mixture of protein and colourful greens with out breaking the calorie financial institution. The hen is cooked to tender perfection, whereas the peppers and onions add sweetness and a satisfying crunch. Seasoning retains issues fascinating, and the entire dish comes collectively in a single skillet for minimal cleanup. It is an ideal weeknight meal that is each scrumptious and wholesome.
Components for Delectably Skinny Hen, Peppers and Onions Skillet
This recipe presents a lightweight and flavorful hen skillet meal full of colourful greens. This is a more in-depth take a look at every ingredient and its function within the dish:Veggie Base:
- 4 cups yellow onions (~1½ giant onions), peeled and sliced into rings: Sliced yellow onions present a base for the dish. They prepare dinner down and grow to be tender, including sweetness and a gentle onion taste.
- 2 giant bell peppers (~3 cups) sliced (about ¼ inch thick), (colours might be adjusted): Sliced bell peppers add vibrant shade, sweetness, and a satisfying crunch to the dish. The recipe suggests utilizing 1 crimson and 1 yellow pepper, however you may select different colours like orange or inexperienced based mostly in your desire.
Protein:
- 1 pound boneless, skinless, hen breasts, reduce into bite-size items: Hen breast is the principle supply of protein within the dish. Slicing it into bite-sized items ensures even cooking all through.
Taste Builders:
- Juice of 1 lemon: Contemporary lemon juice provides a contact of acidity that brightens up the flavors and enhances the sweetness of the greens.
- 1 teaspoon recent rosemary, minced: Minced recent rosemary provides a particular natural taste that pairs nicely with the hen and greens.
- Cooking spray: Cooking spray helps stop sticking in the course of the preliminary levels of cooking.
- 4 teaspoons olive oil, divided: Olive oil is used for cooking the hen and greens. The recipe requires dividing it into two parts for various levels of cooking.
- ¼ teaspoon dried basil: Dried basil provides one other layer of refined natural taste to the dish.
- ¼ cup balsamic vinegar: Balsamic vinegar is utilized in two components. A small quantity is added with the hen to assist deglaze the pan and create flavorful browned bits. The remaining balsamic vinegar is used later to create a tangy and barely candy sauce.
- 2 teaspoons recent garlic, minced: Minced garlic provides a heat and savory taste to the dish.
Ending Touches:
- 1 tablespoon recent rosemary, minced: Contemporary rosemary is used once more as a completion, including one other burst of natural taste.
- Salt and freshly floor black pepper, to style: Seasoning with salt and black pepper enhances the general taste profile of the dish. You may regulate the quantity to your desire.
This mixture of elements creates a lightweight and flavorful hen skillet meal. The colourful greens, lean protein, and vibrant flavors make it a satisfying and wholesome dinner possibility.
Methods to Make Delectably Skinny Hen, Peppers and Onions Skillet
Getting ready the Greens:
- Microwave the Greens: In a big microwave-safe bowl, add the sliced onions and bell peppers. Cook dinner them on excessive energy for 5-8 minutes, or till they grow to be softened. Microwaving is a fast and handy strategy to pre-cook the greens, guaranteeing they prepare dinner via evenly later within the recipe.
Marinating the Hen:
- Marinate with Lemon and Herbs: Whereas the greens are microwaving, put together the hen. Place the hen items on a plate. Squeeze the juice of 1 lemon over the hen so as to add a contact of acidity and brightness. Sprinkle 1 teaspoon of minced rosemary on the hen together with a little bit salt and pepper to style. This easy marinade infuses the hen with taste whereas it cooks.
Cooking the Hen:
- Warmth the Pan and Oil: Subsequent, put together for cooking the hen. Coat a big non-stick pan with cooking spray to stop sticking. Add 1 teaspoon of olive oil to the pan and warmth it over medium warmth.
- Sauté the Hen: As soon as the oil is scorching, add the hen items and the lemon juice marinade to the pan. Cook dinner the hen for about 5-6 minutes, stirring typically, till it is not pink. The lemon juice helps to deglaze the pan, choosing up any browned bits left from the marinade for additional taste.
- Set Apart the Hen: As soon as cooked via, take away the hen from the pan and switch it to a plate. This lets you give attention to cooking the greens subsequent.
Cooking the Greens and Creating the Sauce:
- Prep the Pan for Greens: In the identical pan you cooked the hen, add one other gentle coat of cooking spray to stop sticking. Add one other 2 teaspoons of olive oil.
- Sauté the Pre-Cooked Greens: Add the softened onions and bell peppers from the microwave to the pan with the oil. Sprinkle within the dried basil and a little bit extra salt and pepper to style. Pour ¼ cup of balsamic vinegar over the greens.
- Caramelize and Scale back: Cook dinner the greens over medium-high warmth, stirring incessantly. This enables them to brown barely and caramelize across the edges, including depth of taste. The balsamic vinegar helps create a tangy and barely candy sauce because it reduces within the pan.
- Modify Consistency (Optionally available): If the pan appears too dry whereas cooking the greens, you may add 1 extra teaspoon of olive oil and three tablespoons of water. This helps stop burning and retains the greens from sticking.
- Add Garlic and End: As soon as the greens are tender and barely caramelized (about 10 minutes), stir within the minced garlic and prepare dinner for one more minute till aromatic and softened.
- Return Hen and Warmth By means of: Add the cooked hen items again to the pan with the greens and sauce. Pour within the remaining 2 tablespoons of balsamic vinegar and sprinkle in 1 tablespoon of recent rosemary. Combine every part collectively nicely.
- Closing Touches: Proceed cooking for an extra 2 minutes, stirring often, till every part is warmed via and the flavors are nicely mixed.
Serving and Storage:
- Plate and Take pleasure in: Serve the scrumptious hen, peppers, and onions skillet dish on a platter or particular person plates.
- Leftovers: The recipe mentions that leftovers might be saved within the fridge for a number of days or frozen for future meals.
This recipe presents a fast and flavorful strategy to put together a wholesome hen skillet dinner. By pre-cooking the greens within the microwave and utilizing minimal oil, it retains the calorie depend in examine whereas delivering scrumptious outcomes.
Useful Suggestions About this Recipe
Useful Suggestions About this Recipe:
Wholesome Advantages
Bell peppers are low in energy. One cup has 45 energy. These vibrant greens are a supply of invaluable vitamins, fiber, and antioxidants. One cup incorporates greater than your day by day quota of Vitamin A and C. The best quantity of Vitamin C in a bell pepper is concentrated within the crimson selection.
WW Freestyle SmartPoints 1-Blue
WW SmartPoints 6-Inexperienced
SKINNY FACTS: for 1 serving (1¼ cups) 246 energy, 8g fats, 2g sat. fats, 55mg chol, 28g prot, 20g carbs, 3g fiber, 186 mg sod, 9g sugar |
FACTS: for Freestyle SmartPoints 40 energy, 1g sat. fats, 0g sugar, 0g protein |