Chunky Garden Italian Chicken

Steph Wagner MS, RDN

January 11, 2018

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Chunky Garden Italian Chicken

Chunky Garden Italian Chicken | Weight Loss Surgery Recipes | FoodCoach.Me

This Bariatric friendly recipe has a lot of things going for it…are you ready??

First – it’s dairy free! I’ve had several requests for patients wanting more recipes that do not contain any dairy. While I have tons of recipes that don’t contain dairy, I have not always flagged them specifically! My goal in 2018 (the year I am posting this!) is to create more categories such as dairy free or egg free so you can easily find recipes that fit your needs.

Second – It’s a one pot dinner! Protein and vegetables all in one!!

Third – Speaking of protein, an estimated 27 grams per serving (this recipe makes four servings) makes this a very filling meal without starchy ingredients. (11 grams of carbs coming in from the canned tomatoes and bell pepper which means fiber!)

Four – it’s fast and easy to get ready. Bingo.

Looking for other easy, dairy free recipes? I’ll leave a few options for you below!

Sun Dried Tomato Baked Chicken | Weight Loss Surgery Recipes | FoodCoach.Me

Sun Dried Tomato Baked Chicken – members recipe

One Pan Roasted Chicken and Veggies - Bariatric Surgery Recipe

One Pan Chicken & Roasted Veggies – members recipe

White Turkey Chili | Gastric Sleeve Recipes | FoodCoach.Me

White Turkey Chili

Chunky Garden Italian Chicken | Weight Loss Surgery Recipes | FoodCoach.Me

Chunky Garden Italian Chicken

Course: Main Dish
Cuisine: Italian, Stove Top
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 168kcal
Author: Steph Wagner
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  • 1 lb chicken breast tenderloins
  • 6-8 mini sweet bell peppers, seeded and sliced
  • 1/2 cup yellow onion, diced
  • 1 clove garlic, minced or pressed
  • 1 cup mushrooms, sliced
  • 2 tsp Italian seasoning
  • 1 (14.5 oz) can diced tomatoes


  • Heat a large nonstick skillet to medium high heat. Spray with olive oil or cooking spray.
  • Sprinkle all sides of chicken breast with salt and pepper. Place chicken in heated skillet and cook 4 minutes per side or until internal temperature reaches 165F. Work in batches as needed. Remove chicken from pan and return pan to heat.
  • Add the bell peppers, onions and garlic to the pan. Saute for three minutes and add mushrooms and Italian seasoning. Cook another 5 minutes or until mushrooms are softened.
    Chunky Garden Italian Chicken | Weight Loss Surgery Recipes | FoodCoach.Me
  • Add can of tomatoes and cook 2 minutes or until mixture is heated through. Add chicken back to pan just to re-warm. Remove chicken to plates and top with chunky garden vegetable mixture.


Serving: 3.5oz | Calories: 168kcal | Carbohydrates: 11g | Protein: 27g | Fat: 2g | Saturated Fat: 1g | Trans Fat: 1g | Cholesterol: 73mg | Sodium: 141mg | Potassium: 918mg | Fiber: 5g | Sugar: 9g | Vitamin A: 5641IU | Vitamin C: 232mg | Calcium: 41mg | Iron: 2mg
Nutrition Facts
Chunky Garden Italian Chicken
Amount Per Serving (3.5 oz)
Calories 168 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 73mg24%
Sodium 141mg6%
Potassium 918mg26%
Carbohydrates 11g4%
Fiber 5g21%
Sugar 9g10%
Protein 27g54%
Vitamin A 5641IU113%
Vitamin C 232mg281%
Calcium 41mg4%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

2 thoughts on “Chunky Garden Italian Chicken”

  1. @leslie Absolutley! It would make for a much softer version as the liquid in the veggies would have plenty of time to cook out. This also helps the chicken stay moist so if you are okay with very soft veggies, not a problem! If you’d rather keep them a little more crisp you might cook the chicken with the tomatoes and add the other veggies at the last 30 minutes.

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