5.0 from 6 votes
Chicken with Peppers and Onions
Roman chicken features tender chicken breasts, sweet peppers, onions, salty capers and prosciutto cooked in one cast iron skillet. It's a quick, easy, and delicious weeknight dinner that happens to be low carb!
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 4 servings
Calories: 389 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 4 tablespoons olive oil divided
- 4 average-sized boneless chicken breasts
- 3 ounces prosciutto
- 3 bell peppers seeded and sliced (pick 3 colors)
- ½ cup sliced onion
- 3-4 cloves garlic minced
- 15 ounces canned diced tomatoes
- 1 cup chicken broth
- 1 tablespoon balsamic vinegar
- 1 tablespoon Italian seasoning
- 3 tablespoons capers drained
- 2 tablespoons parsley
- ¼ - ½ teaspoon crushed red pepper
- salt and pepper
Instructions
- Set a large cast iron skillet over medium heat. Add 2 tablespoons of oil to the skillet. Salt and pepper the chicken on both sides. Once the oil is hot, placed the chicken in the skillet and pan-fry for 5 minutes per side.
- Meanwhile, cut (or tear) the prosciutto into pieces. Then seed the bell peppers and cut them into long half-inch strips. Slice the onions and mince the garlic.
- Once the chicken breasts have cooked for a total of 10 minutes, move them to a holding plate.
- Add the remaining 2 tablespoons of oil to the skillet. Then place the prosciutto in the skillet and sauté for one minute. Add in the sliced peppers, onions, and garlic. Sauté for 3-5 minutes to soften.
- Once the onions are soft, pour in the diced tomatoes with juices, chicken broth, balsamic vinegar, Italian seasoning, capers, and crushed red pepper. Bring to a simmer.
- Place the chicken breasts back in the pan sauce. Simmer another 2 to 3 minutes to warm the chicken. Then turn off the heat and sprinkle with fresh parsley. Serve warm.
Cup of Yum
Notes
- Don’t over salt. The prosciutto and capers add a lot of saltiness to this dish, so take it easy when salting the chicken breasts.
- Leftovers will keep well for up to 3-4 days in the refrigerator. Reheat on the stovetop or microwave. But be aware that the peppers will soften more when reheated.
Nutrition Information
Serving
1pc
Calories
389kcal
(19%)
Carbohydrates
11g
(4%)
Protein
29g
(58%)
Fat
26g
(40%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
3g
Monounsaturated Fat
15g
Trans Fat
1g
Cholesterol
86mg
(29%)
Sodium
812mg
(34%)
Potassium
900mg
(26%)
Fiber
3g
(12%)
Sugar
5g
(10%)
Vitamin A
733IU
(15%)
Vitamin C
90mg
(100%)
Calcium
79mg
(8%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 389
% Daily Value*
| Serving | 1pc | |
| Calories | 389kcal | 19% |
| Carbohydrates | 11g | 4% |
| Protein | 29g | 58% |
| Fat | 26g | 40% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 15g | 75% |
| Trans Fat | 1g | 50% |
| Cholesterol | 86mg | 29% |
| Sodium | 812mg | 34% |
| Potassium | 900mg | 19% |
| Fiber | 3g | 12% |
| Sugar | 5g | 10% |
| Vitamin A | 733IU | 15% |
| Vitamin C | 90mg | 100% |
| Calcium | 79mg | 8% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.