Lo-Cal Italian Chicken Skillet
A flavorful, low-calorie Italian chicken skillet packed with tender chicken, fresh vegetables, and savory tomato sauce, perfect for a quick, healthy family dinner.
Ingredients
Instructions
- In a large nonstick frypan over high heat, cook the chicken, turning until browned on all sides.
- Push the chicken to one side of the pan.
- Add chopped celery, green pepper, onion, and mushrooms to the pan.
- Stir and cook for 5 minutes.
- In a bowl, place the whole canned tomatoes and stir in garlic salt, parsley flakes, oregano, basil, pepper, and vinegar.
- Add the tomato mixture to the frypan.
- Bring to a boil, then reduce the heat.
- Cover and simmer for 20 minutes.
- Remove the cover and cook for an additional 10 minutes or until the chicken is fork-tender.
Tips & Substitutions
For enhanced flavor, marinate the chicken in a mix of garlic, olive oil, and lemon juice for 30 minutes before cooking. You can substitute the chicken with turkey for a lighter option, or use zucchini instead of celery for a vegetarian twist. Fresh herbs can be used instead of dried for a more vibrant taste. This recipe is versatile and fits well within Italian recipes.
Serving Suggestions
Serve this dish over a bed of whole grain pasta or with a side of crusty bread to soak up the delicious sauce. A simple green salad with a vinaigrette pairs nicely to balance the meal. This skillet dish can also be enjoyed alongside roasted vegetables for a wholesome dinner.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, place in a skillet over medium heat, adding a splash of water or broth to prevent drying out. Alternatively, microwave in short intervals, stirring in between, until heated through.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Italian Chicken Skillet contains roughly 307 calories, with 13g protein, 61g carbohydrates, and 7g fat. It is an excellent source of vitamin D (260% of the Daily Value), iron (113% of the Daily Value), and dietary fiber (91% of the Daily Value). It also contributes 25g of dietary fiber toward your daily target.
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen chicken for this recipe?
Yes, you can use frozen chicken, but it's best to thaw it completely before cooking. This ensures even cooking and prevents the chicken from becoming tough. You can thaw it overnight in the refrigerator or use the defrost setting on your microwave.
What other vegetables can I add?
You can customize this dish by adding other vegetables such as bell peppers, carrots, or spinach. Just be sure to adjust the cooking time to ensure all vegetables are tender but not overcooked. This flexibility allows for a variety of flavors and textures.
Is this dish suitable for meal prep?
Absolutely! This Lo-Cal Italian Chicken Skillet is perfect for meal prep. It can be made in advance and stored in portions for quick lunches or dinners throughout the week. Just make sure to cool it completely before refrigerating or freezing to maintain the best texture.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).