Two-Pepper Chicken With Roll, Salad and Fruit

Name: Two-Pepper Chicken With Roll, Salad and Fruit
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 garlic clove; 4 ounces boneless skinless chicken breasts, raw; ⅛ teaspoon black pepper; 1 teaspoon extra virgin olive oil; 12 medium green bell pepper; 12 medium red bell pepper; 1 12 fluid ounces fat-free low-sodium chicken broth; ¼ cup diced tomato, canned; 1 cup mixed salad green; 12 cucumber; 1 tablespoon fat-free salad dressing, favorite flavor; 1 whole wheat roll; 1 cup cantaloupe ball, fresh (or frozen)

Servings: persons

1 garlic clove
4 ounces boneless skinless chicken breasts, raw
⅛ teaspoon black pepper
1 teaspoon extra virgin olive oil
12 medium green bell pepper
12 medium red bell pepper
1 12 fluid ounces fat-free low-sodium chicken broth
¼ cup diced tomato, canned
1 cup mixed salad green
12 cucumber
1 tablespoon fat-free salad dressing, favorite flavor
1 whole wheat roll
1 cup cantaloupe ball, fresh (or frozen)

1
Peel and crush garlic clove.
2
Slice chicken breast crosswise into thin slices.
3
On a plate, mix the garlic and pepper; add the chicken strips and toss until well coated.
4
In a medium non-stick skillet, heat the olive oil over high heat.
5
Add the chicken and stir-fry for 2 to 3 minutes, or until lightly browned and cooked through; transfer to a clean plate.
6
Add bell peppers and 1/2 ounce (1 tablespoon) of stock to the skillet and stir-fry for 3 to 4 minutes, or until peppers start to soften and brown.
7
Add tomatoes and 1 ounce (2 tablespoons) of stock, and bring to a boil.
8
Reduce heat to low, cover and simmer, stirring occasionally, for 3 to 4 minutes, or until peppers are very tender.
9
Return the chicken to the skillet.
10
Cover and simmer for 3 minutes, or until chicken is heated through and flavors are blended.
11
Serve with mixed green salad and whole wheat roll.
12
To prepare salad, wash mixed greens and cucumber; peel and slice cucumber thinly; toss with dressing.
13
Enjoy fresh or frozen (thawed) melon balls for dessert.

336

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 13 ingredients. The key ingredients include: 1 garlic clove, 4 ounces boneless skinless chicken breasts, raw, ⅛ teaspoon black pepper, 1 teaspoon extra virgin olive oil, and more.

Yes, Two-Pepper Chicken With Roll, Salad and Fruit falls under the Salads category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!