Heart-Healthy Black Pepper Chicken

Satisfy your cravings without compromising your health with this flavorful Heart-Healthy Black Pepper Chicken! This quick and nutritious recipe features tender, seared skinless chicken breasts paired with a vibrant medley of red bell peppers, broccoli, carrots, and onions. The dish is elevated by a savory, low-sodium soy sauce glaze subtly sweetened with honey and thickened with cornstarch for a guilt-free indulgence. A generous sprinkle of freshly ground black pepper and a splash of lemon juice adds a zesty punch, while chopped cilantro provides a fresh finishing touch. Perfect for busy weeknights, this wholesome recipe comes together in just 40 minutes, offering a delicious way to prioritize your heart health without sacrificing flavor. Serve it over brown rice or quinoa for a complete, nutrient-packed meal!

Nutriscore Rating: 76/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 4 pieces Skinless, boneless chicken breasts
• 2 teaspoons Freshly ground black pepper
• 1 teaspoon Garlic powder
• 2 tablespoons Olive oil
• 3 tablespoons Low-sodium soy sauce
• 1 tablespoon Honey
• 1 teaspoon Cornstarch
• 1 medium Red bell pepper, sliced
• 2 cups Broccoli florets
• 1 large Carrot, sliced
• 1 medium Onion, sliced
• 1 cup Water
• 2 tablespoons Fresh cilantro, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Begin by patting the chicken breasts dry with paper towels. This ensures that they sear beautifully.

Step 2

Sprinkle the chicken breasts evenly with 1 teaspoon of black pepper and the garlic powder.

Step 3

In a large non-stick skillet, heat 1 tablespoon of olive oil over medium-high heat.

Step 4

Add the seasoned chicken to the pan and sear for 5 minutes on each side, or until the chicken is browned and cooked through. Remove from the pan and set aside.

Step 5

In the same skillet, add the remaining 1 tablespoon of olive oil. Stir in the sliced onion, red bell pepper, broccoli florets, and carrot slices.

Step 6

Sauté the vegetables for about 5-7 minutes or until they begin to tenderize but still retain some crunch.

Step 7

In a small bowl, whisk together the low-sodium soy sauce, honey, cornstarch, and water until smooth.

Step 8

Pour the soy sauce mixture over the vegetables in the skillet and bring it to a simmer, allowing the sauce to thicken slightly.

Step 9

Slice the cooked chicken into strips and return to the skillet with the vegetables like a true chef would.

Step 10

Sprinkle the remaining teaspoon of black pepper over the chicken and vegetables.

Step 11

Stir in the lemon juice to brighten the dish, then gently mix everything to ensure the chicken and vegetables are well coated in the sauce.

Step 12

Garnish with fresh cilantro before serving and enjoy your heart-healthy meal.

Nutrition Facts

Serving size	(1579.6g)

Amount per serving	% Daily Value*
Calories	1702.2

Total Fat 53.9g	0%
Saturated Fat 11.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 591.6mg	0%
Sodium 2139.4mg	0%
Total Carbohydrate 65.8g	0%
Dietary Fiber 13.2g	0%
Total Sugars 34.6g
Protein 232.9g	0%

Vitamin D 7.0IU	0%
Calcium 273.9mg	0%
Iron 11.7mg	0%
Potassium 2592.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 28.9%

Protein: 55.5%

Carbs: 15.7%