This is a quick and easy chicken dish that I make often. I change up the spices and seasonings often but this version has a southern spicy feel. This is another healthy, low-fat, and low-carb dinner.


1-1.5 lb chicken, either cut up boneless chicken breasts or stir-fry pieces

2 different colored peppers, using 1/2-3/4 of each pepper, sliced into thin strips.  I normally do one  red pepper and one  yellow or orange since I’m not a green pepper fan.

1 onion, cut into strips

1 large can crushed tomatoes

1 smaller can diced tomatoes (I like the kind with green chilis)

1 jalapeno, diced, including seeds.

Buffalo wing sauce or regular Franks hot sauce (as much as you want)

3-4 garlic cloves, minced

1 can chicken stock

corn starch

chili powder, red cayenne pepper, thyme, onion powder, kosher salt, freshly ground pepper


Cook the onion, pepper, and chicken in large a sautee pan. I use Pam spray instead of butter or oil for fat free cooking. Continue to spray the chicken and the pan with Pam every few minutes to prevent sticking.

Transfer onion, pepper, and chicken into a pot or slow cooker. Add the rest of the ingredients and season. Cook for a few hours if using a slow cooker or for about a half hour if using a regular pot. Continue to taste and adjust seasoning throughout the process until you get a taste you like. Add corn starch mixed in chicken stock until you get the consistency you want (I like it on the thicker side).

Serve over whole grain rice (This is optional.  Most of the time, I skip the rice in order to make it a carb-free dinner and just eat it like a soup or stew. Or you can just add a tiny bit of rice to the bottom of your plate). I also always serve this with my classic steamed broccoli side dish.

**To  make this chicken dish more italian, season with oregano, italian seasonings, garlic powder, kosher salt, peppper. Substitute red pepper flakes for the wing/hot sauce. You can also add sriracha sauce for spice to either version of the dish**

Molly’s Steamed Broccoli

Cut 2 rubber bands worth of broccoli and place in a microwave safe dish. After making a layer of broccoli, season with kosher salt and Chef Paul Prudhomme’s Vegetable Magic seasoning. I swear by this stuff, it’s delicious!! Make another layer of broccoli, repeat with the salt and veggie magic. Repeat until done. Put an inch of water on the bottom of the dish, cover, and microwave for 10 minutes. Me and Craig eat this at least once or twice a week. You can substitute cauliflower, green beans, or really any vegetable.