Black pepper chicken is a Chinese buffet favorite that is so much better made at home with fresh ingredients and unnecessary additives. This tasty low-cal, low-fat version is ready in about 20 minutes, so put brown rice on before you start dicing the chicken. It will be ready just in time for plating the chicken dish.
Benefits: Scientists think black pepper helps boost your metabolism so you burn calories faster – before they get stored as fat. Compounds in black pepper may also block the formation of new fat cells and help your body make better use of other nutrients you take in. Onions and green peppers provide a healthy helping of fiber, which helps you lose weight, at a very low calorie cost.
- 1 lb. skinless, boneless chicken breast, cut in ½-inch cubes
2 tbsp. soy sauce
1 cup diced green pepper
1 cup sliced onion strips
2 tbsp. vegetable oil
1 tsp. ground black pepper
Calories: 212 per serving
Toss the chicken cubes with 1 tbsp. of soy sauce and put in the refrigerator to marinate for about 10 minutes.
While the chicken is marinating, heat the wok or a heavy frying pan of low heat. When the surface is hot, drizzle a tablespoon of vegetable oil into it and add diced peppers and sliced onions. Stir-fry over medium heat until onions are transparent and starting to caramelize. Add black pepper and stir to coat the onions and peppers.
Add the chicken cubes to the pan and stir fry until the meat is opaque, about 3 to 5 minutes. Add the remaining soy sauce and continue cooking until the onions are caramelized and chicken is completely cooked.