• Coach Mel

Garlic Mushroom Chicken

This quick and easy, low calorie meal is full of protein and packed with veggies...which you know makes Coach Mel very happy! It would make a great dinner or lunch option.

Serves: 4

Prep: 10

Cook Time: 20

This dish is gluten free, dairy free, low calorie, high protein, and freezer friendly

Fit4You Portions:

1 protein, 1 fat, 1 vegetable

What you need:


Cooking spray

1 lb. boneless/skinless chicken thighs, chopped or sliced

2 tsp. Italian seasoning

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. paprika

1 tbsp. extra virgin olive oil

1 small onion, chopped

4 cloves garlic, minced

1 green bell pepper, chopped

8 oz. mushrooms, sliced

2 tbsp. parsley, chopped

What you need to do:

Take chopped or sliced chicken and season with salt and pepper, Italian seasoning, garlic powder, onion powder, and paprika in a large bowl. Spray a large pan with cooking spray and turn to medium-high heat, then add the seasoned chicken. Stir-fry the chicken for 5-6 minutes or until chicken is browned. Then, remove it from the pan and set aside.

In the same pan, heat the oil and add the onion and garlic, cooking for 3-4 minutes until it is fragrant. Next, add in the mushrooms and bell pepper, continue cooking for another 4-5 minutes, until soft.

Add the chicken back to the pan and mix well with the vegetables. Continue cooking for another 2 minutes. At the end of cooking, sprinkle with the parsley and adjust seasoning if needed.


Serve on its own or with a portion of brown or wild rice for 1 smart carb option and for a balanced meal.

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