Healthy Recipe: Broiled Lemon-Dill Chicken with Peppers

Rich Nimkie
Chef Rich Nimkie

Serves: 4

Prep time: 18 minutes

Cook time: 18 minutes

  • 5 chicken breasts on the bone with skin, trimmed of excess fat (each should weigh about 1 ½ lb.)
  • 5 lemon slices
  • 5 large dill sprigs
  • 2 tsp. minced garlic, divided
  • ¼ tsp. salt, divided
  • ¼ tsp. freshly ground pepper, divided
  • 1 large red bell pepper
  • 1 large orange bell pepper
  • 1 large yellow bell pepper
  • 1 large green bell pepper
  • 2 tsp. extra-virgin olive oil
Preheat the broiler

Divide lemon slices, dill, 1 tsp. minced garlic, 1/8 tsp. salt, and 1/8 tsp. pepper and place under the skin of each breast.

Set chicken skin side up on a nonstick broiler pan and place on a rack 4 inches from heat. Broil until golden brown, about 4 minutes. Turn chicken over and continue to cook 5-7 minutes or until an instant-read thermometer inserted in the thickest part of chicken registers 170 degrees. Remove it to a plate.

While chicken is cooking, cut all of the pepper into ½ inch wide strips. In a medium bowl, toss red, orange, yellow, and green peppers with oil, remaining 1 tsp. minced garlic, 1/8 tsp. salt, and 1/8 tsp. pepper.

After you remove chicken, scatter peppers in single layer on the (uncleaned) broiler pan and broil 3 minutes. Stir peppers, re-spread, and continue cooking 2-3 minutes until tender.

Place 1 chicken breast and ½ cup of cooked peppers in a covered container and refrigerate until ready to prepare lunch.

Divide remaining peppers and chicken breast among four dinner plates. Remove skin before eating to keep the fat content low.

*Nutrition Score per Serving (1 chicken breast and ¼ cup of peppers): 207 calories, 4g fat (1g saturated), 10g carbs, 33g protein, 3g fiber, 40mg calcium, 2mg iron, 238mg sodium

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