🍗 Weight Watchers Seared Chicken with Sautéed Asparagus & Peppers

📝 Ingredients (Serves 4)

For the Chicken

• 4 boneless, skinless chicken breasts (about 4–5 oz each)

• 1 tsp olive oil (for pan)

• 1 tsp garlic powder

• 1 tsp smoked paprika

• ½ tsp onion powder

• ½ tsp salt

• ½ tsp black pepper

• Juice of ½ lemon

For the Vegetables

• 1 bunch asparagus, trimmed

• 1 red bell pepper, sliced

• 1 yellow bell pepper, sliced

• 1 tsp olive oil

• 2 cloves garlic, minced

• Salt & pepper to taste

• Optional: pinch red pepper flakes

👩‍🍳 Instructions

Step 1: Season the Chicken

1. Pat chicken dry.

2. Mix garlic powder, paprika, onion powder, salt, and pepper.

3. Rub seasoning evenly over chicken.

Step 2: Sear the Chicken

1. Heat 1 tsp olive oil in a large skillet over medium heat.

2. Add chicken.

3. Cook 5–7 minutes per side until golden and internal temp reaches 165°F.

4. Squeeze fresh lemon juice over the top.

5. Remove and rest 5 minutes.

Step 3: Sauté the Vegetables

1. In the same pan, add 1 tsp olive oil.

2. Add garlic and cook 30 seconds.

3. Add asparagus and peppers.

4. Cook 5–7 minutes until tender-crisp.

5. Season lightly with salt, pepper, and optional red pepper flakes.

🥗 Serving Idea

Slice chicken and serve over veggies.
Optional additions:

• ½ cup brown rice

• Cauliflower rice

• Light drizzle of balsamic glaze

🔢 Estimated Weight Watchers Points

(Exact points vary by plan)

• Chicken breast (4–5 oz): 0 Points (most current plans)

• 2 tsp olive oil total: ~2–4 Points (depending on plan)

• Vegetables: 0 Points

👉 Total per serving: about 1–2 Points

Very lunch-friendly 👌

❓ Q & A

Q1: Can I meal prep this?

Yes! Store in airtight containers up to 4 days in the fridge. It reheats beautifully.

Q2: How do I keep chicken from drying out?

• Don’t overcook (use thermometer!)

• Let it rest before slicing

• Pound to even thickness before cooking

Q3: Can I grill instead?

Absolutely. Grill 5–6 minutes per side over medium-high heat.

Q4: What can I add for more flavor without adding points?

• Lemon zest

• Fresh herbs (thyme, parsley, basil)

• Dijon mustard

• Splash of low-sodium soy sauce

• Apple cider vinegar

Q5: Can I use chicken thighs?

Yes, but points will increase slightly depending on the plan.

Q6: Can I make it spicy?

Add:

• Cajun seasoning

• Chili powder

• Sriracha (check points)

• Crushed red pepper