One-pan meals like the Garlic Chili Chicken and Peppers Skillet are a sensation that’s not just bursting with bold flavors but is also a boon for your health—especially if you’re following a ketogenic or low-carb diet.
This particular recipe melds lean protein from chicken, nutrient-rich vegetables, and metabolism-boosting spices like chili, all cooked in one pan for maximum flavor and minimal cleanup. Perfect for a quick weeknight meal, this dish not only satisfies your taste buds but also aligns with your health goals, offering a hearty dose of protein and fiber with low overall carbs.
The Secret behind the Sauce
The Garlic Chili Chicken Skillet’s sauce is a standout. Thanks to the fire-roasted diced tomatoes, it boasts a smoky and slightly sweet profile. The choice of tomatoes plays a pivotal role here, elevating the dish from ordinary to extraordinary. When paired with the pungent sharpness of garlic and the earthy depth of chili, it creates a sauce that is both comforting and complex.
Health Benefits of Chili & Garlic
Chili peppers are celebrated for their capsaicin content, which not only delivers their signature heat but also offers pain relief and anti-inflammatory benefits. This makes chilies an effective natural remedy for conditions like arthritis and headaches. Additionally, capsaicin has been linked to enhanced metabolism and appetite suppression, aiding in weight management.1
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Garlic is another potent ingredient known for its cardiovascular benefits, including lowering blood pressure and cholesterol levels. It’s rich in allicin, which boosts the immune system and helps ward off infections like the common cold. Regular garlic consumption is a simple, effective way to enhance overall health.2
Both ingredients possess powerful antioxidant properties that protect against oxidative stress, which contributes to aging and chronic diseases. By incorporating chili and garlic into meals, you not only boost the flavor of dishes like the Garlic Chili Chicken and Peppers Skillet but also provide significant health benefits, making every bite both delicious and therapeutic.
Cooking Tips for Perfection
For those ready to try this skillet meal, here are a few tips to ensure it turns out perfectly:
- Sautéing: Make sure the chicken is well-seasoned and sautéed until golden before adding the vegetables. This ensures a rich flavor base.
- Vegetables: Add the peppers and onions at the right time to keep them crisp and vibrant.
- Simmering: Allow the dish to simmer with the tomatoes just long enough for the flavors to combine but not so long that the sauce reduces too much.
Garlic Chili Chicken and Pepper Skillet
Ingredients
- 1 lb chicken breast thinly sliced
- Salt & pepper to taste
- 2 tablespoons chili powder
- 2 tablespoons vegetable oil
- 2 green bell peppers seeds removed and thinly sliced
- 1 onion thinly sliced
- 3 garlic cloves minced
- 1 or 2 14 oz cans fire-roasted diced tomatoes adjust based on desired sauciness
- 2 tablespoons freshly grated Parmesan cheese
Instructions
- Prepare Chicken: In a bowl, toss the chicken with salt, pepper, and chili powder to coat.
- Cook Chicken: Heat oil in a large skillet over medium heat. Add chicken in a single layer and cook for 7-10 minutes, stirring occasionally, until golden.
- Add Vegetables: Introduce bell peppers, onion, and garlic to the skillet. Stir to combine.
- Simmer: Pour in the diced tomatoes with their juices. Reduce heat, cover, and let simmer for about 5 minutes or until the peppers are tender and the chicken is thoroughly cooked.
- Serve: Remove from heat, sprinkle with Parmesan, and serve warm over your choice of pasta, rice, or polenta.
Nutrition
Sources:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273101/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4103721/
Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.