Get ready for a skillet sensation that’s bursting with Mediterranean sunshine, vibrant colors, and incredible flavor, all while being impressively low in calories and high in protein! Imagine tender, bite-sized pieces of lean chicken, crisp-tender tri-color bell peppers, and sweet, juicy cherry tomatoes blistered to perfection, all tossed in a light yet deeply flavorful balsamic glaze, with fresh herbs adding a final aromatic flourish.
Prep Time: 15 mins
Total Time: 30-35 mins (includes cooking time)
Servings: 4
Ingredients:
For the Mediterranean Balsamic Chicken & Veggie Skillet:
- 1.25 lbs Boneless, Skinless Chicken Breasts, cut into 1-inch cubes
- 1 tbsp Olive Oil, extra virgin
- 1 Medium Red Onion, thinly sliced
- 2-3 Cloves Garlic, minced
- 1 Large Red Bell Pepper, deseeded and cut into 1-inch pieces
- 1 Large Yellow Bell Pepper, deseeded and cut into 1-inch pieces
- 1 Large Orange Bell Pepper or Green Bell Pepper, deseeded and cut into 1-inch pieces
- 1 cup Cherry Tomatoes or Grape Tomatoes, left whole
- Salt
- Freshly Ground Black Pepper
- ¼ cup Good Quality Balsamic Vinegar
- 2 tbsp Low-Sodium Chicken Broth or Water
- 1 tsp Honey or Pure Maple Syrup, (optional, to balance tartness, adjust to taste)
- 1 tsp Dried Italian Herb Blend or Dried Oregano
- ½ cup Fresh Basil Leaves, roughly chopped or torn, plus more for garnish
- 2 tbsp Fresh Parsley, chopped, for garnish
Instructions:
- Season & Prepare Chicken: Pat the Chicken Breast Cubes dry with a paper towel and season generously with Salt and Freshly Ground Black Pepper.
- Cook Chicken: Heat the Olive Oil in a large non-stick skillet or cast-iron pan over medium-high heat. Once the oil is shimmering, add the seasoned chicken cubes in a single layer (avoid overcrowding; cook in two batches if necessary to ensure proper browning). Cook for 5-7 minutes, stirring occasionally, until the chicken is golden brown on all sides and cooked through. Remove the chicken from the skillet and set aside on a plate.
- Sauté Aromatics & Peppers: Add the Sliced Red Onion to the same skillet (if the pan is too dry, add another teaspoon of olive oil or a splash of broth). Cook for 2-3 minutes until softened. Add the Minced Garlic, Red Bell Pepper Pieces, Yellow Bell Pepper Pieces, and Orange/Green Bell Pepper Pieces. Cook, stirring frequently, for 4-6 minutes, until the peppers are crisp-tender.
- Blister Tomatoes & Create Glaze: Add the Cherry Tomatoes to the skillet with the peppers. Cook for another 2-3 minutes, stirring occasionally, until the tomatoes begin to soften and their skins start to blister slightly. Pour the Balsamic Vinegar, Low-Sodium Chicken Broth (or Water), Honey/Maple Syrup (if using), and Dried Italian Herb Blend/Oregano into the skillet. Bring to a simmer, scraping up any flavorful browned bits from the bottom of the pan. Let the sauce simmer for 2-4 minutes, or until it has slightly thickened and coats the vegetables.
- Combine, Add Herbs & Finish: Return the cooked chicken to the skillet with the vegetables and balsamic glaze. Add the Chopped Fresh Basil. Toss everything together gently to ensure the chicken and vegetables are well coated with the glaze. Cook for another 1-2 minutes until everything is heated through.
- Taste and Adjust: Taste the dish and adjust seasoning with more Salt, Pepper, or a tiny splash more balsamic vinegar if needed.
- Garnish & Serve: Divide the Mediterranean Balsamic Chicken & Veggie Skillet among four plates or bowls. Garnish generously with additional Fresh Basil Leaves and Chopped Fresh Parsley.
- Enjoy Your Healthy Meal: Serve immediately and enjoy this vibrant, flavorful, and incredibly satisfying low-calorie meal!
Recipe Notes:
- Protein Powerhouse: Boneless, skinless chicken breast keeps this dish lean and high in protein, perfect for satiety.
- Rainbow of Veggies: Using tri-color bell peppers and cherry tomatoes not only boosts the visual appeal but also provides a wide array of vitamins and antioxidants.
- Browning is Flavor: Don’t overcrowd the pan when cooking the chicken. Allowing it to brown properly develops a deeper, richer flavor.
- Balsamic Choice: A good quality balsamic vinegar will make a noticeable difference in the flavor of the glaze. Look for one without too many added sugars if possible.
- Control Sweetness: The optional honey or maple syrup is to balance the acidity of the balsamic. Start with a small amount or omit if you prefer a more savory-tart profile or are strictly monitoring sugar.
- Fresh Herbs are Key: While dried herbs add a foundational flavor, the burst of fresh basil and parsley at the end truly elevates this dish to a Mediterranean delight.
- Low-Calorie Serving Ideas: This skillet is fantastic on its own for a very low-carb meal. For a more substantial meal while keeping calories in check, serve over cauliflower rice, zucchini noodles, a small portion of quinoa, or alongside a light cucumber and dill salad.
- Meal Prep Friendly: This dish reheats well. Cooked portions can be stored in airtight containers in the refrigerator for up to 3 days. The flavors may even meld and improve overnight.
- Storage and Reheating: Store leftovers in an airtight container in the refrigerator. Reheat gently in a skillet over medium-low heat (adding a splash of water or broth if needed) or in the microwave until warmed through. Add fresh herbs after reheating for best flavor.
There you have it – an incredibly flavorful, colorful, and satisfying One-Pan Mediterranean Balsamic Chicken & Tri-Color Pepper Skillet that’s perfect for a quick, healthy, high-protein, and impressively low-calorie weeknight dinner! This recipe will quickly become a staple for its bright taste, ease of preparation, and nutritious profile. We hope you enjoy this delicious and guilt-free Mediterranean escape! Happy cooking!
Estimated Nutritional Information (per serving, based on 4 servings, using 1 tsp honey):
Calories: 280-320 kcal; Protein: 40-45g; Fat: 8-10g (Saturated Fat: 1.5-2g); Carbohydrates: 15-20g (Fiber: 3-5g; Sugars: 8-12g - this will vary based on balsamic vinegar quality and if honey/maple syrup is used).
Disclaimer: Nutritional information is estimated and can vary based on specific ingredients, brands, and exact measurements used. This estimate does not include optional Parmesan cheese. For precise nutritional data, please calculate with your specific ingredients using a nutrition calculator.
