Easy Italian Chicken Skillet
Italian Chicken Skillet contains 7g protein and 217 calories per serving — primarily a carb-based side dish rather than a standalone protein source. Quick stovetop cooking for 4 servings fits into busy weeknight prep schedules without specialized equipment. Stack this with grilled chicken breast or lean ground beef to create balanced meals that hit your complete macro profile.
Ingredients
- •Chicken Breast, Boneless Skinless
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •salt and pepper
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Garlic(300g)
- •Tomato, Cherry(480g)
- •Red Peppers, Roasted, Jarred(240g)
- •Basil, Fresh(120g)
- •Parmesan Cheese
Grated Parmesan — the shelf-stable canister is fine for cooking.
Instructions
- 1Season chicken breasts with a generous pinch of salt and pepper on each side.
- 2Heat oil in a large saute pan (skillet) over medium-high heat. Add chicken breasts in a single layer, and cook for 4-5 minutes on one side. Then flip and cook on the second side for an additional 4-5 minutes, or until the chicken is cooked through and no longer pink on the inside. Transfer chicken breasts to a separate plate and set aside.
- 3Add the onions to the pan with the remaining oil, and saute for 3 minutes or until mostly cooked. Add the garlic and tomatoes to the pan, and saute for 4-5 minutes, or until the tomatoes begin to break down. Add the roasted red peppers and half of the fresh basil, and saute for an additional minute. Then add the chicken breasts back into the pan, and sprinkle with the remaining fresh basil.
- 4Remove from heat and serve warm, topped with fresh parmesan cheese if desired.
Nutrition — Per Serving
217
calories
7g
protein
8g
fat
- Carbohydrates
- 33g
- Saturated fat
- 1.1g
- Sodium
- 842 mg
- Dietary fiber
- 4.2g
4 servings per batch · ~293g each
Macro data sourced from USDA FoodData Central
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How much protein does Easy Italian Chicken Skillet have per serving?
Each serving provides only 7g of protein with 217 calories, 8g fat, and 33g carbs. This macro profile indicates it's a carbohydrate-forward dish rather than a protein-primary recipe.
How long does Easy Italian Chicken Skillet take to prep?
Quick prep time with 4 servings per batch from stovetop cooking makes this fast to execute. The skillet method keeps cleanup and active time minimal.
Is Easy Italian Chicken Skillet good for muscle gain?
With only 7g protein per serving, this recipe doesn't provide sufficient protein for muscle gain as a standalone meal. Use it as a carb-focused side dish paired with a separate high-protein source like grilled chicken breast or lean ground turkey.
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