One Pan Chicken and Peppers (Print Version)

Sear seasoned chicken, sauté bell peppers and onions, then roast together for a colorful, low-carb weeknight dinner.

# What You Need:

→ Meats

01 - 4 boneless, skinless chicken breasts

→ Vegetables

02 - 3 bell peppers (red, yellow, green), sliced
03 - 1 large red onion, sliced
04 - 3 cloves garlic, minced

→ Pantry

05 - 2 tablespoons olive oil
06 - 1 teaspoon dried oregano
07 - 1 teaspoon smoked paprika
08 - ½ teaspoon ground black pepper
09 - ½ teaspoon salt
10 - ¼ teaspoon crushed red pepper flakes (optional)

→ Garnish

11 - Fresh parsley, chopped (optional)

# Directions:

01 - Preheat oven to 425°F.
02 - Pat chicken breasts dry with paper towels. Season both sides evenly with salt, black pepper, smoked paprika, and dried oregano.
03 - Heat 1 tablespoon of olive oil in a large oven-safe skillet over medium-high heat. Sear the chicken breasts for 2 to 3 minutes per side until a golden crust forms. Transfer to a plate and set aside.
04 - Add the remaining tablespoon of olive oil to the skillet. Toss in the sliced bell peppers, red onion, and minced garlic. Sauté for 4 to 5 minutes until the vegetables begin to soften.
05 - Return the seared chicken breasts to the skillet, nestling them among the sautéed vegetables. Sprinkle with crushed red pepper flakes if desired.
06 - Transfer the skillet to the preheated oven. Roast for 15 to 18 minutes until the chicken is cooked through (internal temperature reaches 165°F) and the peppers are tender.
07 - Remove the skillet from the oven. Garnish with freshly chopped parsley and serve immediately while hot.

# Expert Tips:

01 -
  • Everything cooks in a single oven safe skillet, which means you get all the credit with barely any dishwashing.
  • The smoked paprika does most of the flavor work for you, creating depth that tastes like you spent hours instead of minutes.
  • It is naturally gluten free and low carb without ever tasting like you are missing out on anything.
02 -
  • Do not skip drying the chicken before seasoning because wet chicken steams instead of sears and you will never get that gorgeous crust.
  • An oven safe skillet is non negotiable since transferring everything to a separate baking sheet means losing all those concentrated pan flavors.
03 -
  • Let the chicken rest for three minutes after it comes out of the oven before slicing so the juices redistribute instead of running all over your cutting board.
  • Adding zucchini or halved cherry tomatoes to the pepper mix in the last five minutes of roasting gives you even more color and nutrition without extra effort.

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