40g Protein Mediterranean Chicken and Peppers

by

This 40g Protein Mediterranean Chicken and Peppers is a satisfying meal. It has 40 grams of protein and 390 calories per serving. Takes 35 minutes to prepare this dish. We made this meal with chicken breasts, olive oil, bell peppers, onion, garlic, cherry tomatoes, seasoning, lemon juice, herbs, and lemon zest. This recipe does not contain any gluten or nut ingredients. We may pair this recipe with roasted zucchini, garlic mashed potatoes, herbed bulgur, whole wheat pita, cauliflower rice, or olives. Include this 40g Protein Mediterranean Chicken and Peppers in the container and store for four days.

STATS:

  • Total duration: 35 minutes
  • Course: Main
  • Serving size: 1¼ cups chicken and vegetables
  • Cuisine: Mediterranean
  • Calories: 390 kcal
  • Cooking time: 20 minutes
  • Preparation time: 15 minutes
  • Serving: 4
  • Protein: 40 g per serving
  • Diet: Mediterranean

EQUIPMENT:

  • Large skillet
  • Measuring cups
  • Small bowl
  • Wooden spoon
  • Cutting board
  • Knife
  • Measuring spoons

INGREDIENTS:

  • 24 oz boneless chicken breasts
  • Two tbsp olive oil
  • 1 tsp smoked paprika
  • 1 tsp dried oregano
  • Half tsp salt
  • 1 medium sliced yellow onion
  • 3 minced garlic cloves
  • Half tsp ground cumin
  • 2 medium sliced bell peppers
  • 1 cup halved cherry tomatoes
  • Quarter tsp black pepper
  • 1 tbsp lemon juice
  • Half tsp red pepper flakes
  • Two tbsp chopped parsley
  • 1 tsp lemon zest

INGREDIENT NOTES:

CHICKEN BREAST:

  • It is the main protein in the dish that has a mild taste and cooks quickly as well. Turkey breast is good to use as a replacement.

OLIVE OIL:

  • Olive oil provides a classic Mediterranean taste to the vegetables and chicken. It makes the chicken brown and does not stick the vegetables to the pan. You may use avocado oil as an alternative.

BELL PEPPERS:

  • They give a sweet taste and crunch to the recipe. Including them makes the color of the dish better. You may use a mixture of different colored peppers as per your choice.

ONION:

  • It gives a sweet taste and depth to the meal. Onion gets soft and caramelized when we cook it. You may use shallots as another option.

LEMON JUICE:

  • This juice gives a bright and fresh finish to the recipe. It maintains the richness of olive oil and brings out the chicken. Lime juice is a good substitute as well.

INSTRUCTIONS:

  1. First, dry the chicken breasts completely & make equal bite-sized pieces of them.
  2. Put the chicken, salt, oregano, smoked paprika, cumin, and black pepper in the bowl.
  3. Toss all the ingredients well, then put the skillet on medium-high heat.
  4. Add one tbsp olive oil and cook the seasoned chicken in a single layer for 7 minutes.
  5. Transfer the chicken in the plate and add one tbsp olive oil to the same skillet.
  6. Then cook bell peppers and onion for five minutes, then cook the garlic for 30 seconds.
  7. Add cherry tomatoes and red pepper flakes to cook for three minutes.
  8. Include the chicken in the skillet, then stir for 2 minutes and turn off the flame.
  9. Add lemon juice and lemon zest, then sprinkle parsley over the skillet.
  10. Lastly, adjust the seasoning in the dish and serve.

SERVING SUGGESTIONS:

GRAINS:

  • Mediterranean Brown Rice
  • Lemon Herb Quinoa
  • Garlic Couscous
  • Herbed Bulgur

VEGETABLES:

  • Greek Cucumber Salad
  • Roasted Zucchini
  • Mediterranean Green Beans
  • Simple Tomato Cucumber Salad

POTATOES:

  • Lemon Roasted Potatoes
  • Air-Fryer Baby Potatoes
  • Garlic Mashed Potatoes

BREAD:

  • Whole-Wheat Pita
  • Warm Mediterranean Flatbread
  • Garlic Herb Toast

MEAL:

  • Cauliflower Rice
  • Roasted Broccoli
  • Green Salad
  • Sautéed Zucchini Noodles

EXTRA TASTE:

  • Hummus
  • Tzatziki
  • Olives
  • Pickled Red Onions

TIPS:

  • Do not include too many ingredients in the skillet so they get a better brown color.
  • Cut the chicken into even slices to cook them at the same time.
  • Include lemon juice to add a brighter taste to the dish.
  • Avoid cooking the peppers too much to have some texture and sweet taste in the recipe.

STORAGE INFORMATION:

FRIDGE:

  • Cool the chicken and peppers completely, then store in the box for 4 days.

FREEZER:

  • Place the cooked chicken & peppers in the container to freeze for three months.

FAQs:

Can I include cheese in this recipe?

  • Yes, you may add a small amount of crumbled feta to get the classic Mediterranean taste.

How to reduce calories from this dish?

  • You may use less olive oil and replace rice or bread with cauliflower rice or green salad for serving to have fewer calories.

Can I make this dish earlier?

  • Yes, you may cook the ingredients and refrigerate them early for later use.

Does this meal contain dairy items?

  • No, all the ingredients included in this dish are dairy-free.

How to make this recipe spicy?

  • You may add more red pepper flakes or a small amount of cayenne pepper for heat in the meal.

NUTRITIONAL INFORMATION:

Calories: 390 kcal

Total carbs: 13 g

Vitamin A: 3,800 IU

Fiber: 3 g

Calcium: 35 g

Protein: 40 g

Net carbs: 10 g

Iron: 2 g

Sodium: 550 g

Potassium: 850 g