### Introduction
Baked Chicken with Bell Pepper is a simple, flavorful, and nutritious dish that combines tender chicken breasts with vibrant bell peppers. This recipe is easy to prepare, making it perfect for a weeknight dinner or meal prep. The dish is seasoned with a mix of herbs and spices, allowing the natural flavors of the chicken and vegetables to shine through. It’s a wholesome, satisfying meal that pairs well with a variety of sides.
### Origin and Cultural Significance
Baked Chicken with Bell Pepper is a versatile dish that draws inspiration from various Mediterranean and American cuisines where the use of fresh vegetables, lean proteins, and simple seasoning is emphasized. Bell peppers, known for their bright colors and sweet taste, are commonly used in Mediterranean cooking and add both flavor and nutrition to this dish. This recipe celebrates the idea of straightforward, wholesome cooking that focuses on fresh ingredients and minimal processing, aligning with a growing emphasis on healthy eating in modern culinary practices.
### Ingredients Quantity
– **Chicken breasts**: 4 boneless, skinless (about 1 1/2 pounds total)
– **Bell peppers**: 3 (red, yellow, and green), sliced into strips
– **Olive oil**: 3 tablespoons
– **Garlic**: 3 cloves, minced
– **Onion**: 1 medium, sliced
– **Italian seasoning**: 1 tablespoon
– **Paprika**: 1 teaspoon
– **Salt**: 1 teaspoon (or to taste)
– **Black pepper**: 1/2 teaspoon
– **Lemon juice**: 1 tablespoon (optional, for a tangy flavor)
– **Fresh parsley**: 2 tablespoons, chopped, for garnish
### Optional Additions
– **Cherry tomatoes**: 1 cup, halved, for extra color and flavor
– **Zucchini or squash**: sliced, to add more vegetables
– **Red pepper flakes**: for a touch of heat
– **Parmesan cheese**: grated on top for a savory finish
– **Balsamic vinegar**: 1 tablespoon, for a deeper, tangier flavor profile
### Tips for Success
1. **Uniform Chicken Size**: Pound the chicken breasts to an even thickness to ensure they cook evenly. This prevents some pieces from being overcooked while others are undercooked.
2. **Season Generously**: Don’t skimp on the seasoning. The combination of herbs and spices enhances the flavor of both the chicken and vegetables.
3. **Cut Vegetables Evenly**: Slice the bell peppers and onions into uniform pieces to ensure they cook at the same rate.
4. **Don’t Overbake**: Chicken can dry out if overcooked. Bake just until the internal temperature reaches 165°F (74°C).
### Instructions
1. **Preheat Oven**:
– Preheat your oven to 400°F (200°C). Grease a large baking dish or line it with parchment paper.
2. **Prepare the Chicken and Vegetables**:
– In a large bowl, toss the chicken breasts with 2 tablespoons of olive oil, garlic, Italian seasoning, paprika, salt, and pepper until evenly coated.
– In another bowl, toss the sliced bell peppers and onions with the remaining tablespoon of olive oil, a pinch of salt, and black pepper.
3. **Assemble the Dish**:
– Arrange the chicken breasts in the prepared baking dish. Scatter the bell peppers and onions around and on top of the chicken.
– Drizzle with lemon juice, if using, for an added layer of flavor.
4. **Bake**:
– Bake in the preheated oven for 25-30 minutes, or until the chicken is cooked through and the vegetables are tender. The chicken should reach an internal temperature of 165°F (74°C).
5. **Garnish and Serve**:
– Remove the baking dish from the oven and let it rest for a few minutes. Sprinkle chopped fresh parsley over the top before serving.
### Description
Baked Chicken with Bell Pepper is a vibrant and colorful dish that’s both visually appealing and delicious. The chicken is tender and juicy, infused with the flavors of garlic, herbs, and a hint of lemon. The bell peppers add a sweet, slightly tangy taste, complemented by the savory onions. The entire dish is roasted to perfection, creating a meal that is as comforting as it is nutritious.
### Nutritional Information (per serving, assuming 4 servings)
– **Calories**: Approximately 280
– **Protein**: 32 grams
– **Carbohydrates**: 10 grams
– **Fat**: 12 grams
– **Saturated Fat**: 2 grams
– **Fiber**: 3 grams
– **Sugar**: 5 grams
– **Sodium**: 450 mg
### Conclusion
Baked Chicken with Bell Pepper is a wholesome, flavorful, and easy-to-make dish that’s perfect for any occasion. Its vibrant colors and fresh ingredients make it not only appealing to the eye but also a balanced and satisfying meal. Whether you’re cooking for a family dinner or preparing meals ahead of time, this dish is a fantastic choice that combines simplicity with great taste.
### Recommendation
For a more healthful indulgence, consider using skinless chicken thighs for a richer flavor while still keeping the dish relatively lean. You can also add more vegetables, such as zucchini, mushrooms, or cherry tomatoes, to increase the fiber and nutrient content. For a lower-sodium version, reduce the amount of salt or use a salt substitute, and opt for fresh herbs like thyme or rosemary to boost flavor without adding extra sodium. Serve with a side of whole grain rice or quinoa to round out the meal with whole grains, making this dish not just delicious but also a balanced part of a healthy diet. Enjoy this vibrant and nutritious meal that celebrates the goodness of fresh, wholesome ingredients!