Healthier Plate

The Healthier Plate: Chicken Breast Fillets with Red and Yellow Peppers

Aug 26, 2015

By Kyle Rose, RD, LD

Weight loss surgery means a change in your lifestyle, including your diet. Once your doctor has cleared you to start eating solid foods, you’ll have some changes to make in the kinds of foods you eat to help keep you on track on your weight loss journey.

The best foods to eat following weight loss surgery are high in protein and low in fat and sugar. The Nicholson Clinic is devoted to helping our patients develop a healthy lifestyle post surgery. Here is a nutritious and delicious post-surgery recipe.

Chicken Breast Fillets with Red and Yellow Peppers

Makes: 6 servings


  • 1 tablespoon olive oil
  • 3 cups onion, sliced crosswise
  • 1 large yellow bell pepper, cut into 1/4-inch strips
  • 1 large red bell pepper, cut into 1/4-inch strips
  • 2 1/3 cups coarsely chopped tomato
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 teaspoon chopped fresh oregano
  • 20 kalamata olives
  • Cooking spray
  • 6 (4-ounce) skinless, boneless chicken breast halves, cut in half horizontally


  1. Put oil and onion in a large nonstick skillet over medium-high heat. Cook 5 minutes, stirring frequently.
  2. Reduce heat; cook 10 minutes or until golden brown, stirring occasionally.
  3. Increase heat to medium-high. Add bell peppers; cook 10 minutes or until bell peppers are tender.
  4. Add tomato, salt, and black pepper; cook 7 minutes or until liquid has evaporated.
  5. Add parsley, oregano, and olives; cook 1 minute.
  6. Pour tomato mixture into a large bowl; keep warm.
  7. Wipe pan clean with a paper towel; heat pan coated with cooking spray over medium-high heat.
  8. Add 4 chicken breast pieces; cook 3 minutes on each side or until done.
  9. Remove from pan; repeat procedure with remaining chicken.
  10. Return the chicken to pan; add the tomato mixture, and cook 1 minute or until thoroughly heated

Nutrition Facts Per Serving
Serving size: 2 chicken breast pieces and ½ cup tomato mixture; 211 calories; 5.3g total fat; 28.1 g protein; 12.6 g carbohydrates; 3.1g fiber; 66mg cholesterol; 344mg sodium