You know what? Finding the time to cook a wholesome dinner every single night is tough. We all have those days where ordering takeout feels like the only option. But honestly, nothing beats the feeling of having a fridge stocked with delicious food that is ready to go. That is exactly why I love , meal prep recipes, so much. They save you time, money, and a whole lot of stress during the busy work week.
If you have been hunting for , Low Calorie High Protein Quick Meals, , you have come to the right place. This chicken skillet recipe is not just easy to make; it is absolutely packed with flavor. It combines tender chicken thighs with sweet bell peppers and a savory tomato sauce. It is the kind of comfort food that makes you actually look forward to lunch.
Here is the thing about this dish. It fits perfectly into a lifestyle that values , High Protein Low Calorie Recipes Easy, enough for beginners. You do not need fancy equipment or hours in the kitchen. Just a large skillet and some simple ingredients. Whether you are cooking for a family or just yourself, this recipe checks all the boxes for a satisfying meal.
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Why You’ll Love This Recipe
First off, this dish is incredibly versatile. You can serve it over rice, quinoa, or even cauliflower rice if you want to keep things lighter. It is one of those , Easy High Protein Low Calorie Recipes, that does not taste like “diet food” at all. The spices create a rich aroma that fills the kitchen, making it feel like a special Sunday dinner even on a Tuesday.
Another reason this is a winner is the cleanup. Since it is made in one skillet, you won’t be left with a sink full of dirty dishes. For anyone who hates washing up after cooking, this is a huge plus. It is efficient, simple, and streamlined, which is exactly what you want when looking for , High Protein Low Calorie Family Meals, .
Finally, this recipe stores beautifully. In fact, the flavors often get better the next day as they have time to meld together in the fridge. This makes it a top contender for anyone building a , Meal Plan High Protein Low Calorie, . You can portion it out into containers on Sunday and enjoy stress free dining for days. It truly is one of the , Best Low Calorie High Protein Meals, out there for busy people.
Ingredients
To get started with one of my favorite , meal prep recipes, , you will need a few simple items from your pantry and fridge. Here is what you need to gather.
- 1.5 pounds boneless, skinless chicken thighs, cut into one inch pieces
- 1 tablespoon olive oil
- 1 medium yellow onion, chopped
- 2 bell peppers (any color), chopped
- 3 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (15 ounce) can diced tomatoes, undrained
- 1 (15 ounce) can kidney beans, rinsed and drained (optional)
- 1/2 cup chicken broth
Step-By-Step Instructions
Making , Low Calorie And High Protein Recipes, does not have to be complicated. Follow these simple steps to create a delicious meal in no time.
Step 1: Heat the Oil
Start by grabbing your large skillet or Dutch oven. Place it on the stove and turn the heat to medium to high. Pour in the olive oil and let it shimmer. Getting the pan hot enough is key to getting a good sear on the meat, which adds a ton of flavor later on.
Step 2: Brown the Chicken
Once the oil is hot, carefully add the chicken pieces. You want to cook them until they are browned on all sides. This usually takes a few minutes. Don’t worry if they aren’t cooked all the way through yet; they will finish cooking in the sauce later. Just focus on getting that nice golden color.
Step 3: Cook the Vegetables
Now, toss in the chopped onion and bell peppers. Stir them around with the chicken. You want to cook them until they start to soften, which should take about 5 to 7 minutes. You will smell the onions starting to sweeten as they cook down.
Step 4: Add Aromatics and Spices
Stir in the minced garlic, oregano, basil, salt, and pepper. Let this cook for just about one minute. You only want to cook it until it becomes fragrant. Be careful not to burn the garlic, as it can turn bitter if left on high heat for too long.
Step 5: Simmer the Sauce
Pour in the can of diced tomatoes with their juices and the chicken broth. If you decided to use the kidney beans for extra fiber, add those in now too. Give everything a good stir to combine all those lovely ingredients.
Step 6: Finish Cooking
Bring the mixture up to a simmer. Once it is bubbling gently, reduce the heat to low and cover the pan. Let it cook for at least 20 minutes. You want the chicken to be fully cooked through and the sauce to thicken slightly. Serve it hot and enjoy your creation!
How To Store Leftovers
Storing food properly is the secret to successful , meal prep recipes, . Once your chicken skillet has cooled down to room temperature, you should transfer it into airtight containers. This dish keeps really well in the refrigerator for up to 3 or 4 days. The flavors actually have a chance to marry, making lunch the next day even tastier.
If you want to save this for later in the month, you can freeze it. Place portions in freezer safe bags or containers. It will stay good for about 3 months. When you are ready to eat, just thaw it in the fridge overnight. You can reheat it in the microwave or gently on the stove top until it is warmed through.
Tips
If you want to make this one of your go to , Low Cal High Protein Recipes Easy, variations, try swapping the protein. While chicken thighs are juicy and flavorful, chicken breast works well too if you want something leaner. Just be careful not to overcook it. Turkey breast is another great option that pairs well with the tomato and pepper sauce.
Vegetables are easy to swap in this dish. If you do not have bell peppers, zucchini or yellow squash make excellent additions. Just add them a little later in the cooking process so they do not get too mushy. You could also stir in some spinach right at the end for an extra boost of greens.
For those who like a bit of heat, add a pinch of red pepper flakes when you add the garlic. It gives the dish a nice kick without being overwhelming. You can also top the finished meal with fresh parsley or a squeeze of lemon juice to brighten up the flavors right before serving.
Conclusion
There you have it. A simple, flavorful, and nutritious meal that proves healthy eating does not have to be boring or difficult. Whether you are looking for **Quick Low Calorie High Protein Dinner** ideas or just want to fill your fridge with good food, this recipe delivers. It is all about making life easier while still enjoying every bite.
I hope you give this chicken skillet a try. It has saved me on many busy weeknights, and I know it will do the same for you. Cooking at home is such a rewarding habit, and having reliable , meal prep recipes, in your rotation makes it so much more sustainable. Enjoy the process and the delicious results!
FAQ
Can I Make This Recipe Vegetarian?
Absolutely. To adapt this into , Low Calorie And High Protein Recipes, for vegetarians, simply skip the chicken. You can add extra beans, chickpeas, or even firm tofu cubes. Just make sure to use vegetable broth instead of chicken broth to keep it fully plant based.
Is This Good For Weight Loss?
Yes, this dish is fantastic for weight management. Since it focuses on lean protein and vegetables, it naturally falls under , Best Low Calorie High Protein Meals, . The fiber from the veggies and beans helps keep you full, which can prevent snacking later in the day.
What Should I Serve With This?
This skillet is great on its own, but it pairs well with grains. Brown rice, quinoa, or farro are excellent choices. For a lower carb option, try cauliflower rice or steamed broccoli. It is versatile enough to fit into any , Meal Plan High Protein Low Calorie, setup you prefer.
Easy Chicken Skillet
This easy chicken skillet combines tender chicken thighs with sweet bell peppers and a savory tomato sauce, making it a perfect low-calorie, high-protein meal prep recipe for busy weeknights. It’s a one-pan wonder that’s big on flavor and light on cleanup!
Requirements
Ingredients
Instructions
- Start by grabbing your large skillet or Dutch oven. Place it on the stove and turn the heat to medium to high. Pour in the olive oil and let it shimmer. Getting the pan hot enough is key to getting a good sear on the meat, which adds a ton of flavor later on.
- Once the olive oil is hot, carefully add the chicken pieces. You want to cook them until they are browned on all sides. This usually takes a few minutes. Don’t worry if they aren’t cooked all the way through yet; they will finish cooking in the sauce later. Just focus on getting that nice golden color.
- Now, toss in the chopped onion and bell peppers. Stir them around with the chicken. You want to cook them until they start to soften, which should take about 5 to 7 minutes. You will smell the onions starting to sweeten as they cook down.
- Stir in the minced garlic, oregano, basil, salt, and black pepper. Let this cook for just about one minute. You only want to cook it until it becomes fragrant. Be careful not to burn the garlic, as it can turn bitter if left on high heat for too long.
- Pour in the can of diced tomatoes with their juices and the chicken broth. If you decided to use the kidney beans for extra fiber, add those in now too. Give everything a good stir to combine all those lovely ingredients.
- Bring the mixture up to a simmer. Once it is bubbling gently, reduce the heat to low and cover the pan. Let it cook for at least 20 minutes. You want the chicken to be fully cooked through and the sauce to thicken slightly. Serve it hot and enjoy your creation!
Notes
If you want to make this one of your go to Low Cal High Protein Recipes Easy variations, try swapping the protein. While chicken thighs are juicy and flavorful, chicken breast works well too if you want something leaner. Just be careful not to overcook it. Turkey breast is another great option that pairs well with the tomato and pepper sauce.
Vegetables are easy to swap in this dish. If you do not have bell peppers, zucchini or yellow squash make excellent additions. Just add them a little later in the cooking process so they do not get too mushy. You could also stir in some spinach right at the end for an extra boost of greens.
For those who like a bit of heat, add a pinch of red pepper flakes when you add the garlic. It gives the dish a nice kick without being overwhelming. You can also top the finished meal with fresh parsley or a squeeze of lemon juice to brighten up the flavors right before serving.
Nutrition
Calories
Sugar
Fat
Carbs
Saturated Fat
Fiber
Protein
Sodium
