One Pan Chicken and Peppers (Printable Version)

Skillet-roasted chicken breasts with vibrant bell peppers and red onion, a quick low-carb dinner ready in 40 minutes.

# 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 chicken breasts for 2 to 3 minutes per side until a golden crust forms, then transfer to a plate and set aside.
04 - Add the remaining tablespoon of olive oil to the skillet along with the sliced bell peppers, red onion, and minced garlic. Sauté for 4 to 5 minutes until the vegetables are softened and fragrant.
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, or until the chicken is cooked through to an internal temperature of 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 Advice:

01 -
  • Everything cooks in one oven safe skillet, which means you get dinner on the table and only wash one pan.
  • The smoked paprika caramelizes onto the chicken and mingles with the sweet peppers in a way that tastes like you spent hours, not minutes.
02 -
  • Do not skip the drying step on the chicken because wet meat will steam instead of sear and you will lose that beautiful golden crust.
  • Letting the chicken rest on the plate while you saute the vegetables allows the juices to redistribute so they do not all run out when you slice into them later.
03 -
  • If your chicken breasts are uneven in thickness, place them between plastic wrap and pound them to a uniform half inch thickness so everything finishes cooking at the same time.
  • Resist the urge to move the chicken while it sears because letting it sit undisturbed is what builds that flavorful crust you want.

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