Garlic Herb Chicken & Veggie Skillet
Garlic Herb Chicken and Veggie Skillet
Peppered chicken, mushrooms, green pepper – 25 minutes, one pan
This is a weeknight skillet, not a sugary stir-fry. Bite-size chicken, green pepper, mushrooms, and onion get a heavy coat of garlic, herbs, and cracked pepper until the chicken is gold and the veg is still in pieces, like the bowl in the photo. Twenty-five minutes. No sauce mix, no sugar.
Four servings. Brown the chicken first. Crowding the pan steams it pale.
Why you’ll love this skillet
- 38g protein per serving – dinner that holds you
- Only 6g net carbs – peppers, mushrooms, onion, no starch
- About 25 minutes, one pan
- Gold chicken, green pepper, browned mushrooms, like the photo
- No boxed sauce, no sugar glaze
- It reheats for lunches
Health notes
- High protein: About 1 1/2 lb chicken breast, cut into chunks.
- Low carb: Green pepper, mushrooms, and onion. No rice, no noodles.
- Four servings: Macros are per bowl, not the whole skillet.
- Sweet stir-fry sauce will jump the carbs. Stay with garlic, herbs, and oil.
Key element – brown the chicken in a hot, uncrowded pan, then add the veg
Wet chicken in a packed skillet turns gray. Pat it dry, season hard with garlic, herbs, and cracked pepper, then sear in a single layer until gold, like the photo. Pull it, cook the mushrooms and pepper, then toss it all back. Extra liquid at the start is what steams instead of browns.
Ingredients
Skillet (4 servings)
- 1 1/2 lb (680g) boneless chicken breast, cut into 1 1/2-inch chunks
- 1 green bell pepper, cut into strips
- 8 oz (225g) mushrooms, sliced
- 1 small onion, cut into chunks
- 4 garlic cloves, minced
- 2 Tbsp olive oil or avocado oil
- 1 Tbsp butter
- 1 1/2 tsp Italian seasoning
- 1 tsp garlic powder
- 1 tsp cracked black pepper
- 3/4 tsp salt
- 1/2 tsp paprika
- 1 Tbsp chopped fresh parsley (optional)
Swaps
- Thighs: Same weight. Richer, a little more fat.
- Zucchini: Add 1 small zucchini, sliced, with the pepper.
- Spicy: Add 1/2 tsp red pepper flakes with the garlic.
- No mushrooms: Use extra pepper and onion. Carbs stay similar.
Instructions
| 1 | Season. Pat the chicken dry. Toss with garlic powder, Italian seasoning, paprika, salt, and cracked pepper so every piece is coated, like the photo. |
| 2 | Sear. Heat 1 Tbsp oil in a large skillet on medium-high. Add chicken in a single layer. Cook 3 to 4 minutes per side until gold. Work in two batches if needed. Pull to a plate. |
| 3 | Veg. Add remaining oil and the butter. Cook mushrooms 3 minutes without stirring much, so they brown. Add onion and green pepper 3 to 4 minutes until they are tender but still in pieces. |
| 4 | Garlic. Stir in minced garlic 30 seconds. Return the chicken and any juices. Toss 1 to 2 minutes until the chicken is 165 F. |
| 5 | Finish. Taste salt and pepper. Parsley if you want it. Four servings. Serve hot. |
Pro tips
- Pat the chicken dry. Water is what makes it steam instead of brown.
- Single layer only. Two batches is faster than one crowded, pale pan.
- Do not baby the mushrooms. Let them sit so they get color, like the photo.
- Garlic goes in last. Burnt garlic tastes bitter, not herby.
- Cracked pepper on the chicken before it hits the pan is the dark speckle you see.
Nutrition
| Nutrient | Per serving (1 of 4) |
|---|---|
| Calories | 320 |
| Protein | 38g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 14g |
| Sodium | 520mg |
Estimates with 1 1/2 lb chicken, green pepper, mushrooms, and onion. Sweet stir-fry sauce or rice will raise carbs.
Variations
Lemon
Squeeze 1/2 lemon over the skillet at the end.
Creamy
Stir in 2 Tbsp cream and 2 Tbsp Parmesan off the heat. Macros go up a little.
Meal prep
Cool, then fridge in 4 boxes. Reheat in a skillet so the chicken stays gold.
Extra veg
Add broccoli florets with the pepper. Keep the pan hot so they char, not steam.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | Serve while the chicken is still gold |
| Refrigerator | Up to 4 days | Reheat in a skillet 4 minutes. Skip the microwave if you can |
| Freezer | Up to 2 months | Cool first. Thaw overnight, then reheat in a pan |
FAQ
Test your knowledge
5 quick questions about this skillet
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the skillet?
4. What goes in the pan first?
5. Why no bottled stir-fry sauce?
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