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Baked Lemon-Garlic Chicken with Bell Peppers

Yield 6 servings (serving size: 1 chicken piece, 1/3 cup bell peppers, and about 1 tablespoon sauce)
The tangy zest of Italian dressing and lemon juice bring bold flavor to baked chicken. Three kinds of bell peppers add color and nutrition.

Ingredients

  • Sauce:
  • 3/4 cup fresh lemon juice (about 6 lemons)
  • 3/4 cup fat-free Italian dressing
  • 1/2 teaspoon freshly ground black pepper
  • 3 garlic cloves, minced
  • Chicken:
  • 2 cups (1/4-inch) red bell pepper strips
  • 1 cup (1/4-inch) green bell pepper strips
  • 1 cup (1/4-inch) yellow bell pepper strips
  • 3 chicken breast halves (about 1 1/2 pounds)
  • 3 chicken leg quarters (about 1 1/2 pounds)
  • 12 (1/8-inch-thick) slices lemon (about 1 lemon)
  • Cooking spray

Nutrition Information

  • calories 216
  • caloriesfromfat 28 %
  • fat 6.7 g
  • satfat 1.8 g
  • monofat 2.4 g
  • polyfat 1.6 g
  • protein 30.2 g
  • carbohydrate 9 g
  • fiber 1.7 g
  • cholesterol 91 mg
  • iron 1.7 mg
  • sodium 385 mg
  • calcium 28 mg

How to Make It

  1. To prepare the sauce, combine the first 4 ingredients in a medium bowl, stirring with a whisk. Cover and chill 1/2 cup sauce.

  2. To prepare the chicken, combine remaining 1 cup sauce, bell peppers, and chicken in a large bowl, and toss to coat. Cover chicken mixture, and refrigerate for 4 hours or overnight.

  3. Preheat oven to 400°.

  4. Remove chicken from bowl, and discard the sauce. Loosen the skin from the breast halves and leg quarters by inserting fingers, gently pushing between the skin and meat. Insert 2 lemon slices under loosened skin of each chicken piece. Place the chicken pieces, loosened skin sides up, on a broiler pan coated with cooking spray. Spread the bell peppers on broiler pan around chicken. Bake at 400° for 50 minutes or until the chicken is done. Remove the skin from the chicken. Arrange chicken and bell peppers on a platter, and keep warm.

  5. Place 1/2 cup chilled sauce in a small saucepan, and cook over medium heat 3 minutes or until warm. Pour warm sauce over the baked chicken and bell peppers.