Ever had those nights when you’re too tired but still hungry? When the thought of ordering takeout feels like a trap? This chicken peppers onions recipe is here to save the day. It’s quick, easy, and fills your kitchen with amazing smells.
In just 30 minutes, you’ll have juicy chicken, sweet peppers, and onions. No complicated steps, just simple, delicious food. It’s perfect for those busy evenings.
This recipe is not only tasty but also healthy. It has 244 calories and 20 grams of protein per serving. It’s great for those following low-carb, paleo, or Whole30 diets. Prep time is just 10 minutes, and cooking takes 20 minutes.
Even better, leftovers stay fresh for days. So, you can enjoy this meal again and again. Your taste buds and your schedule will thank you.
Table of Contents
Key Takeaways
- Ready in 30 minutes: 10 minutes prep, 20 minutes cook time
- Serves 4, with 244 calories and 20g protein per portion
- Works for low-carb, paleo, and Whole30 diets
- Store leftovers up to 3 days in the fridge or 3 months frozen
- 50% prefer sweeter red or orange bell peppers over green
Introduction to Chicken Peppers Onions Recipe
Chicken peppers onions is a classic mix loved worldwide. It’s simple yet full of flavor, perfect for any day. You can adjust the spices and cooking methods to suit your taste.
History of the Dish
This dish comes from Mediterranean and Latin American traditions. It started as a way to use affordable ingredients. Italian recipes add tomatoes, while Mexican ones bring chili heat. Now, it’s enjoyed everywhere, with each place adding its own twist.
Health Benefits
It’s nutritious and delicious. Chicken breast is full of protein. Bell peppers are rich in vitamin C, and onions add fiber. Together, they make a meal that’s:
- Full of immune-boosting nutrients
- Low in calories (under 300 per serving without sides)
- Rich in antioxidants from garlic and olive oil
Why This Recipe Works
The secret is in the timing and balance. Chicken is cooked first to keep its juices. Then, vegetables are added to stay crisp. A bit of wine or stock enhances the taste, and herbs like basil add freshness. Here’s how it all comes together:
| Component | Detail | Benefit |
|---|---|---|
| Chicken Cooking Time | 8 minutes | Golden exterior, tender inside |
| Vegetable Sauté | 10-15 minutes | Crunchy-sweet texture |
| Total Prep | 55-60 minutes | Ideal for meal prep |
| Cost per Plate | Under $2 | Budget-friendly |
Whether you stick to traditional recipes or try new spices, this dish is versatile. Serve it over rice, in sandwiches, or on its own. It’s a meal that’s both healthy and enjoyable.
Essential Ingredients and Equipment
A delicious chicken peppers onions recipe begins with fresh ingredients. For two servings, you’ll need 400g boneless chicken breasts, two colorful bell peppers, two medium onions, and four garlic cloves. Add a mix of ½ cup soy sauce, ¼ cup brown sugar, 2 tsp sesame oil, and 1 tbsp cornstarch for a shiny sauce.
- Proteins: 1.5 lbs chicken breast (trimmed)
- Vegetables: 2 bell peppers (sliced), 2 onions (1/4-inch dice)
- Aromatics: 4 garlic cloves (minced), 3-5 cm ginger (grated)
- Seasonings: ¾ tsp black pepper, 1 tsp smoked paprika, ½ tsp curry
Your kitchen tools are key. A heavy skillet helps cook chicken evenly. A sharp knife makes prep faster. Use separate cutting boards for meats and veggies to avoid contamination.
For a great chicken peppers onions recipe, a non-stick pan uses less oil. A wooden spatula prevents scratches.
| Nutrition per Serving | Value |
|---|---|
| Calories | 634 kcal |
| Protein | 52 g |
| Fat | 24 g |
| Carbs | 54 g |
| Sodium | 3491 mg |
This dish takes 12 minutes to make (2 minutes prep, 10 minutes cooking). Sear chicken for 4-5 minutes on each side. Then, sauté veggies for 1-2 minutes. Simmer the sauce to bring it all together. Top with sesame seeds for extra crunch.
Preparing Your Ingredients
Starting a simple chicken peppers onions stir-fry requires good ingredient prep. Freshness, cutting, and portioning are key for balanced flavors and textures. Let’s look at each part for success.
Choosing the Right Chicken Cuts
Boneless, skinless chicken breasts or thighs are best. Breasts have lean protein (28g per serving), while thighs are juicy. Cut meat into 1-inch strips for quick cooking. Pat dry with paper towels for a crisp sear.
Pepper Selection and Preparation
Use 2 large bell peppers (3 cups sliced). Red, yellow, or orange peppers add sweetness and color. Here’s how to prepare them:
- Remove stems and seeds
- Slice into ¼-inch strips
- Toss with 1 tsp olive oil to enhance caramelization
Onion Cutting Techniques
Thinly slice 1½ yellow onions (4 cups). Cut against the grain to soften their bite. For quicker cooking, microwave slices 5-8 minutes before stir-frying. A sharp knife helps avoid tears.
| Ingredient | Quantity | Prep Time |
|---|---|---|
| Chicken Breast | 1 lb | 5 min |
| Bell Peppers | 2 large | 7 min |
| Yellow Onions | 1½ | 3 min |
Follow these steps for a chicken peppers onions recipe with vibrant colors and tender textures. Uniform slices cook evenly, making each bite a highlight in this 25-minute dish.
Marinade Options and Seasoning Combinations
A good marinade makes your flavorful chicken peppers onions skillet stand out. Begin with ¼ cup olive oil and ⅓ cup lime juice. Add 1 teaspoon sugar and 1¼ teaspoons salt. Mix in 1½ tablespoons chili powder, 1½ teaspoons smoked paprika, and ¼ teaspoon cumin for a smoky taste.
Don’t forget to add minced garlic and onion powder for extra flavor. This mix tenderizes 1.5 pounds of chicken. It makes it zesty and smoky.
- Classic marinade: ¼ cup olive oil, ⅓ cup lime juice, 1¼ tsp salt, 1 tsp sugar, 2 cloves garlic
- Spice mix: 1½ tbsp chili powder, 1½ tsp smoked paprika, ¼ tsp cumin, 1 tsp onion powder
- Marination time: 1 hour minimum (8–24 hours for maximum flavor)
For a tasty chicken peppers onions sheet pan, use a tangy soy-honey glaze. Mix 3 tbsp soy sauce, 2 tbsp honey, and 1 tbsp rice vinegar. Toss sliced peppers and onions in this before roasting.
Want a homemade chicken peppers onions casserole? Blend ½ cup Greek yogurt with 1 tsp oregano and ½ tsp garlic powder. This makes a creamy binder.
- Sheet pan glaze: 3 tbsp soy sauce, 2 tbsp honey, 1 tbsp rice vinegar
- Casserole seasoning: ½ cup Greek yogurt, 1 tsp oregano, ½ tsp garlic powder
Each serving has 226 kcal, 20g protein, and 81.7mg vitamin C. You can adjust the spice or use lemon instead of lime. These marinades make chicken and veggies juicy and flavorful, whether in a skillet, sheet pan, or casserole.
Step-by-Step Cooking Instructions
Learning to make this easy chicken dish with peppers and onions is all about precision and timing. Follow these steps to make sure your meal is juicy, flavorful, and perfectly cooked every time.
Preheating and Pan Preparation
Begin by heating 2 tablespoons of olive oil in a large skillet over medium-high heat. A well-heated pan cooks food evenly and prevents it from sticking. Use a non-stick skillet or cast iron for the best results.
- Warm the pan for 2-3 minutes until oil shimmers slightly.
- Test the heat by sprinkling a drop of water – it should sizzle instantly.
Cooking the Chicken
Pat 1 lb of boneless, skinless chicken breasts dry with paper towels. Season both sides with 1 tsp garlic powder and a pinch of salt. Cook for 5-6 minutes per side until the internal temperature reaches 165°F. Remove and let rest on a plate.
Adding Vegetables
Add 1 thinly sliced onion and 2 diced bell peppers to the same pan. Sauté for 5-10 minutes, stirring occasionally, until they soften and develop golden edges. For extra flavor, deglaze the pan with 1/4 cup balsamic vinegar, scraping up browned bits.
Final Seasoning
Return the chicken to the pan. Sprinkle 3 tsp cumin, 1.5 tsp chili powder, and 1.5 tsp dried oregano over the mixture. Toss to coat evenly. Let simmer for 2-3 minutes to meld flavors. Taste and adjust salt or pepper as needed. Serve this chicken peppers onions recipe hot, paired with rice or tortillas.
Different Cooking Methods
Trying out different cooking methods makes your chicken peppers onions recipe more versatile. You can choose from stovetop, oven, or baking. Each method brings out the dish’s delicious flavors.
- Skillet Cooking: Great for fast meals. Cook 1 lb of boneless chicken thighs in olive oil over medium heat for 7-8 minutes on each side. Then, add sliced onions and bell peppers and sauté for 10 minutes until they’re tender. Finish by deglazing with ½ cup dry white wine and simmering for 15-20 minutes.
- Sheet Pan Baking: Mix ingredients with oil and spices, then roast at 400°F for 25 minutes. This method is perfect for even caramelization and easy cleanup.
- Casserole Braising: Layer chicken, veggies, and tomatoes in a dish. Bake covered at 350°F for 75 minutes for tender chicken.
| Method | Temperature | Time | Serves |
|---|---|---|---|
| Skillet | Medium Heat | 30 mins | 4 |
| Sheet Pan | 400°F | 25 mins | 4-6 |
| Casserole | 350°F | 75 mins | 4-6 |
Adjust cooking times based on chicken cuts: bone-in thighs need longer simmering, while breasts cook faster. For a richer sauce, add ¼ cup heavy cream during the final minutes. Serve with roasted potatoes or garlic bread to enjoy the flavors.
Perfect Side Dish Pairings
A delicious chicken recipe with peppers and onions is even better with the right sides. It has 37g of protein and only 8g carbs. This makes it great with light grains, fresh veggies, or zesty sauces. Here are some pairing ideas to make your meal better.
Grain Options
Grains add a nice texture without taking over the dish. Choose from:
- Quinoa: It’s high in fiber (5g per serving) and gluten-free
- Brown rice: It complements the savory flavors
- Couscous: It cooks quickly and soaks up juices well
Vegetable Sides
Fresh or roasted veggies boost the meal’s vitamin C (80mg per serving):
- Garlic sautéed spinach: It adds iron (3mg per serving)
- Roasted asparagus: It’s low-calorie and has 100mg calcium
- Steamed green beans: It has a neutral flavor to balance bold spices
Sauce Recommendations
Sauces add moisture and depth. Try these:
- Chimichurri: It brightens the dish with herbs
- Yogurt-dill sauce: It’s creamy and cuts through richness (17g total fat)
- Smoky paprika aioli: It adds a creamy, spicy finish
| Nutrition per Serving | Amount |
|---|---|
| Calories | 339 kcal |
| Protein | 37g |
| Carbs | 8g |
| Fiber | 2g |
| Vitamin C | 80mg |
| Sodium | 203mg |
Pairing this easy chicken dish with peppers and onions with the right sides makes a meal that’s both healthy and tasty. Choose based on your dietary needs, using the table above for help.
Storage and Reheating Tips
After enjoying your chicken peppers onions recipe, it’s important to store leftovers right. This keeps them fresh and tasty. Whether you made a small stir-fry or a big batch, these tips help keep everything good.
Proper Storage Methods
Cool cooked food to room temperature before storing. Here’s how:
- Refrigerate leftovers in airtight containers for up to 5 days.
- Freeze portions in freezer-safe bags or containers for up to 30 days.
- Separate chicken and vegetables if reheating individual servings later.
Reheating Guidelines
Reheat your chicken with peppers and onions to keep them moist and crisp:
- Oven: Spread leftovers on a baking sheet. Heat at 350°F for 10–15 minutes, adding a splash of broth to prevent dryness.
- Stovetop: Warm in a skillet over medium heat. Stir frequently for even heating.
- Microwave: Cover with a damp paper towel and heat in 1-minute intervals, stirring between cycles.
For a simple chicken peppers onions stir-fry, avoid overcooking vegetables during reheating. Add fresh herbs or a squeeze of lemon to revive brightness. These tips ensure you enjoy every bite of this versatile dish.
Recipe Variations and Customizations
Make your chicken, peppers, and onions dish into something new. Try different ingredients or cooking methods. It’s easy to get creative without losing the quick prep time or healthy nutrition.
Protein & vegetable swaps:
- Swap chicken for tofu for a vegan option, or use pork strips marinated in soy sauce for more flavor.
- Add mushrooms, zucchini, or broccoli to increase fiber. Cook them with garlic and smoked paprika for extra taste.
Change the flavorful chicken peppers onions skillet into a tasty chicken peppers onions sheet pan dish. Roast at 425°F for 18-20 minutes, flipping halfway. This method caramelizes the onions and peppers while keeping the chicken moist.
For a comforting meal, layer the cooked ingredients in a baking dish. Add shredded cheddar and crushed tortilla chips on top. Bake at 375°F until it’s bubbly. Serve with brown rice for a full meal.
Seasoning ideas:
- Mix 1 tsp taco seasoning into olive oil for a Tex-Mex twist.
- Add 2 tbsp teriyaki sauce and sesame seeds for an Asian-style glaze.
Keep leftovers in airtight containers for 3-4 days. Freeze for up to 3 months for quick reheating.
Conclusion
This chicken peppers onions recipe is a perfect mix of taste and health. It has 28g of protein and 47mg of vitamin C in each serving. This makes it great for keeping you energized throughout the day.
With just 328 calories per fajita, it’s perfect for those watching their calorie intake. It’s packed with lean protein and nutrients. This makes it a great choice for a balanced meal.
Marinating the chicken in lime juice and vegetable oil for at least 15 minutes makes it tender. Cooking it quickly over high heat keeps the flavors in. Serve it with 8-inch tortillas from Mission or La Tortilla Factory for the best texture.
It’s also great for meal prep. Cooked batches can be stored in the fridge for 3-4 days or frozen for 2-3 months. Adding sides like guacamole or salsa from brands like Herdez or Ortega can make it even better. For a spicy twist, try Old El Paso taco sauce.
Check out the Taco Tuesday Cookbook for more ideas. You can grill the thighs or stir-fry the breasts. This easy recipe is perfect for any occasion, whether you’re cooking for a crowd or just for yourself.
Want to make dinner easier? This chicken peppers onions recipe is the answer. It’s quick, delicious, and packed with nutrients. So, grab your skillet or fire up the grill and enjoy a tasty meal.
Tasty Chicken, Peppers & Onions Recipe
Ingredients
Protein:
- 1.5 lbs 680g boneless, skinless chicken breast
Vegetables:
- 2 bell peppers red, yellow, or orange, sliced
- 1½ medium yellow onions sliced
Aromatics & Seasonings:
- 4 garlic cloves minced
- 3 –5 cm ginger grated (optional)
- ¾ tsp black pepper
- 1 tsp smoked paprika
- ½ tsp curry powder
Sauce/Marinade:
- ¼ cup olive oil
- ⅓ cup lime juice
- 1 tsp sugar
- 1¼ tsp salt
- 1½ tbsp chili powder
- 1½ tsp smoked paprika
- ¼ tsp cumin
- 1 tsp onion powder
Optional Additions:
- ¼ cup balsamic vinegar for deglazing
- 2 tbsp honey and 1 tbsp rice vinegar for glaze
Instructions
Prepping the Ingredients:
- Pat chicken dry and slice into 1-inch strips.
- Slice bell peppers into ¼-inch strips and onions thinly against the grain.
- Mix marinade: Combine olive oil, lime juice, sugar, garlic, and spices. Marinate chicken for at least 15 minutes (up to 24 hours for best flavor).
Cooking Steps:
- Heat 2 tbsp olive oil in a large skillet over medium-high heat until shimmering.
- Sear chicken for 5-6 minutes per side until golden and fully cooked (165°F internal temperature). Remove and let rest.
- In the same pan, sauté onions and peppers for 5-10 minutes until softened and caramelized. Deglaze the pan with balsamic vinegar, if desired.
- Add chicken back to the skillet. Sprinkle with additional chili powder, cumin, and smoked paprika. Toss everything together. Let simmer for 2-3 minutes.
Serving:
- Serve hot with rice, tortillas, or as-is for a low-carb option.
Notes
- Variations: Swap chicken for tofu, pork, or shrimp. Add mushrooms or zucchini for more vegetables.
- Storage: Refrigerate leftovers for 3-5 days or freeze for up to 3 months.
- Reheating: Oven (350°F for 10-15 minutes), stovetop, or microwave with a damp paper towel to retain moisture.
- Pairings: Serve with chimichurri, garlic spinach, or roasted asparagus.
Nutrition
FAQ
What is a chicken, peppers, and onions recipe?
This recipe combines chicken, peppers, and onions. It’s a tasty meal that can be cooked in many ways. You can use a skillet, sheet pan, or casserole.
What are the health benefits of this recipe?
Chicken, peppers, and onions are good for you. Chicken is low in calories but high in protein. Peppers and onions are full of vitamins and antioxidants. This makes the dish healthy and filling.
What type of chicken and vegetables are typically used in this recipe?
You’ll need boneless, skinless chicken breasts and bell peppers. You can use red, green, or yellow peppers. Onions are also key. Don’t forget to add seasonings for extra flavor.
How do I prepare the ingredients for this recipe?
Start by picking the right chicken cuts. Then, choose and prepare your peppers. Cut the onions to bring out their sweetness and flavor.
What type of marinade and seasoning combinations can be used?
You can use many marinades and seasonings. Try olive oil, garlic, herbs, and spices. Or, use soy sauce, honey, and rice vinegar for a different taste.
What are the steps for cooking a chicken, peppers, and onions dish?
First, preheat and prepare your pan. Cook the chicken until it’s browned. Then, add the peppers and onions. Season with spices and herbs for flavor.
What are some different cooking methods for this recipe?
You can cook this dish in several ways. Skillet, sheet pan, or casserole cooking all work well. Each method brings its own unique taste and texture.
What are some good side dish options to pair with this recipe?
Pair it with rice, quinoa, or couscous for a grain side. Roasted or steamed vegetables are also great. Try different sauces to enhance the flavor.
How do I properly store and reheat leftover chicken, peppers, and onions?
Store leftovers in an airtight container in the fridge or freezer. Reheat in the microwave or oven. Follow the right reheating times to keep it safe and tasty.
Can I customize this recipe or make variations?
Yes, you can make it your own. Try using beef or pork instead of chicken. Add different vegetables like mushrooms or zucchini. Experiment with spices to create a unique dish.
I LOVE IT
I absolutely love Panera Bread’s Chicken Salad! It’s the perfect blend of fresh ingredients and delicious flavors. The chicken is always tender and well-seasoned, and the combination of crisp celery, crunchy pecans, and sweet grapes creates a perfect balance of textures and tastes. The creamy dressing ties everything together beautifully without being too heavy.
Whether I have it on a sandwich, with a side salad, or just by itself, it never disappoints. It’s a great option for a light yet satisfying meal. I highly recommend it to anyone looking for a refreshing and tasty chicken salad.
Source Links
- https://www.thedinnerbite.com/chicken-with-bell-peppers-and-onions-recipe/ – Chicken With Bell Peppers And Onions Recipe
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