From the Bariatric Nutrition Team

This meal is a must-have for a hectic work week. This dish is as colorful as it is flavorful. With just a few simple ingredients you will have a delicious, healthy meal on the table in no time.
(4 servings)


  • 4 boneless, skinless chicken breasts
  • 3 bell peppers, sliced with ribs and seeds removed (a trio of red, yellow, and orange looks amazing and adds natural sweetness)
  • 1 medium onion, halved and sliced (Vidalia works nicely in this recipe as it adds a subtle, sweet flavor)
  • 3 cloves garlic, minced
  • ½ cup Marsala wine
  • 2 tsp. tomato paste
  • 1 tsp. garlic powder
  • 1 tsp. onion powder
  • 1 tbsp. olive oil
  • Salt and pepper to taste


  1. Heat the oil in a large pan on medium-high heat. Season the chicken with the garlic and onion powder and salt and pepper. Brown the chicken 7-8 minutes on each side, then remove from the pan and set aside (cover with aluminum foil to keep warm).
  2. Add the onions and peppers to the pan and cook until tender. Add the fresh garlic and cook for another minute.
  3. Add the tomato paste and cook for another minute or two, and then add the Marsala wine and cook for an additional 2 – 3 minutes to allow the alcohol to evaporate and the sauce to thicken.
  4. Add the chicken back to the pan to finish cooking through. Cover and let simmer for about 5 more minutes.

Nutrition information:  316 calories; 40g protein; 19g carbs; 8g fat

Serve with brown rice or whole grain pasta and a side salad or leafy greens for a healthy, flavorful meal.

Tip:  Prep the garlic, onion, and peppers in advance to make the process much quicker on a busy weeknight.