Fat-Free Chicken & Peppers


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This is one of those easy “meal in one dish” dinners reminiscent of the Italian countryside. If you love bell peppers this hearty country style meal is a good recipe for you, especially when peppers are on sale at the market!



  • 3 large boneless, skinless chicken breasts, cut in half (1 1/2 pounds of chicken breasts)
  • 1 large yellow bell pepper, seeded and cut into strips
  • 1 large green bell pepper, seeded and cut into strips
  • 2 large red bell peppers, seeded and cut into strips
  • 1/2 large yellow onion, cut into thin strips
  • 2 large potatoes, unpeeled scrubbed well and cut into boats
  • 3 cups water
  • 2 chicken bouillon cubes
  • 1/4 cup tomato ketchup
  • 5 to 7 dashed Tabasco sauce (or to taste)
  • 1 tablespoon garlic, chopped or pressed
  • 1 tablespoon dried oregano
  • 1 bunch fresh Italian parsley (optional)

    Per-Serving Nutritional Data

  • Servings per recipe: 6
  • Per serving:
  • Calories: 219
  • Total Fat: 3.07g
  • Saturated Fat: 0.83g
  • Percentage of Calories from Fat: 13%
  • Cholesterol: 68mg
  • Sodium: 401mg
  • Carbohydrates: 19g
  • Protein: 27g

      Preheat oven to 400 degrees. Place first five ingredients in a shallow glass baking casserole, with chicken on the bottom. In a separate microwave proof container heat water and dissolve bouillon cubes add remaining ingredients and stir until mixed. Pour over chicken and vegetables. Cover with aluminum foil.

    Bake for 1 hour or until peppers and onions are very tender. Remove foil during the last 15 minutes of cooking. Garnish with freshly chopped Italian Parsley if desired. Serves 6.




    Copyright 1995-2014 Melinda Perino-Bebb. All rights reserved. Information may not be copied, printed or otherwise reproduced without the written consent of the owner.



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