Lightly Smothered Chicken

This lightly smothered chicken is smothered with honey mustard, onions, peppers and just a little cheese. Perfect for your healthy diet.

Lightly Smothered Chicken by Nutmeg Nanny

Have you ever had Alice Springs Chicken from Outback? I had a massive craving for this dish over the weekend. I couldn’t get it out of my mind. Does this ever happen to you? Since I’m now behaving and I’m on Weight Watchers (WW) I decided I would look it up and see how many points this delicious dish has. Maybe if it’s not to many I could splurge and go on a date with Mr.NN.  Ummm….can I just say that I had no idea how bad this dish was for me.  Ready for this – 35 points….eek!  So I figured I could definitely smother my own chicken for far less points.  I changed it up a bit and left out of the bacon and used plain Dijon mustard instead of honey mustard.  I also used this opportunity to use a lot of vegetables to bulk up the meal.

Using the WW online recipe builder I found this recipe to have 8 points.  My serving size was 6oz. of chicken and half the vegetables and cheese.  This meal is a heck of a lot better than the 35 points I would have had to spend if I went to Outback…..


Lightly Smothered Chicken by Nutmeg Nanny


Lightly Smothered Chicken

This lightly smothered chicken is smothered with honey mustard, onions, peppers and just a little cheese. Perfect for your healthy diet.

Yield: 8x8 dish

Prep Time: 10 minutes

Cook Time: 20 minutes per batch

Total Time: 30 minutes


  • 12 oz boneless skinless chicken breast tenders, grilled
  • 1 teaspoon olive oil
  • 1 green bell pepper, sliced
  • 8 ounces mushrooms, sliced
  • 1 large onion, sliced
  • 1 clove garlic, minced
  • 1 teaspoon oregano
  • Kosher salt and pepper, to taste
  • 1 tablespoon dijon mustard
  • 1/2 cup reduced fat mozzarella cheese


Preheat oven to 350 degrees.

Heat olive oil in pan and add green peppers, mushrooms and onions. Saute until soft and then add garlic, oregano and salt and pepper. Stir together and set aside.

In an 8x8 pan add the grilled chicken. Slather chicken evenly with dijon mustard.

Take warm vegetables and top chicken. Cover vegetables and chicken with reduced fat cheese.

Cook in the oven until the cheese is melted. Approximately 10 minutes.


45 Responses to “Lightly Smothered Chicken”

  1. #
    Veronica — January 17, 2011 at 2:09 pm

    You go girl! This looks so delicious, who needs the restaurant’s fattening version? So how many points was yours and did you love it?

  2. #
    Blond Duck — January 17, 2011 at 2:13 pm

    I’ve never had this at outback, but I really want to make it. Since Ben’s allergic to mushrooms, could artichokes work?

    • nutmegnanny replied: — January 17th, 2011 @ 2:21 pm

      I think artichokes would be awesome! You just gave me a great idea…… 🙂

  3. #
    Sue — January 17, 2011 at 2:23 pm

    This looks delicious! No deprivation here:)

  4. #
    acanadianfoodie — January 17, 2011 at 2:46 pm

    Great ingenuity! Would you believe we have the Outback here, in Edmonton, too! I don’t go very often at all… so don’t know the dish – but would love to visit Alice Springs! Your dish looks light and lively and lovely! Kudos to you for your recipe development and satisfying your cravings in a healthy manner.

  5. #
    Dana - Food for Thought — January 17, 2011 at 3:36 pm

    Sounds so delicious! i love lightened up versions of bad for you foods!

  6. #
    Amanda — January 17, 2011 at 5:19 pm

    I would love to try this. There’s no way I could get 90% of my family to try it between the onions and the green peppers bit I would LOVE it. maybe I’ll slim it down to one serving and have it for lunch one day!

  7. #
    Jen_from_NJ — January 17, 2011 at 5:38 pm

    Great job on your lightened up version! Looks great!

  8. #
    Joanne — January 17, 2011 at 9:01 pm

    Love it! It’s amazing just how bad restaurant food is for you…even a healthier option with chicken! You did an awesome job recreating this and I love that you bulked it up with some veggies!

  9. #
    Faith — January 17, 2011 at 9:14 pm

    Love how this is lightly smothered — healthy & delicious! 🙂

  10. #
    rebecca — January 17, 2011 at 9:21 pm

    wow lovely recipe no wonder you were craving it, hope you try the halibut recipe u will love it

  11. #
    Reeni — January 17, 2011 at 10:33 pm

    I love recreating my favorite restaurant meals! This looks incredibly good! Excellent work lightening it up.

  12. #
    Barbara — January 18, 2011 at 6:56 am

    Yikes! That’s a lot of points. Good for you for recreating the dish at home in a much healthier version. And I love the new name…lightly smothered.

  13. #
    Fancy Pancakes — January 18, 2011 at 8:49 am

    I would LOVE more healthy food tips!
    You are also tempting me to join Weight Watchers so I can finally drop my last ten pregnancy pounds and fit into my pants…
    I’m impressed with how often you are blogging. Keep up the good work!

  14. #
    Jennifer H — January 18, 2011 at 4:21 pm

    This looks really flavorful and healthy. I will definitely try this since I am looking for more healthy recipe options for dinner.

  15. #
    5 Star Foodie — January 18, 2011 at 9:56 pm

    A wonderfully flavorful preparation of chicken, need to make this for my daughter!

  16. #
    Cakelaw — January 19, 2011 at 5:33 am

    Hey, this sounds great! Mustard and chicken is a fab combination. I am from Oz and I have never heard of Alice Springs Chicken – te he, you learn something new every day.

  17. #
    FramedCooks — January 19, 2011 at 11:45 am

    WW – you are SO good! And this dish looks pretty awesome too. Good and good for you, what could be better? 🙂

  18. #
    grace — January 20, 2011 at 1:21 am

    can something be lightly smothered? when i think of smothering, i think of full-on drowning. 🙂 regardless, this is an awesome dish, especially since it’s inspired by one of my all-time favorite restaurant meals!

  19. #
    Biren @ Roti n Rice — January 22, 2011 at 11:38 am

    Your version definitely sounds healthier and looks wonderful. I like all the sauteed green peppers and mushrooms in there.

  20. #
    Jessica — January 23, 2011 at 4:52 pm

    Mmm, this looks so good, I might have to try it! I love making “lighter recipes” from restaurants!

  21. #
    The Food Hunter — January 24, 2011 at 3:44 pm

    Great idea you have with this one.

  22. #
    PattyM — January 24, 2011 at 9:43 pm

    This looks really good, and since my son is trying to eat healthier, I think I’ll make it for him and see what he thinks!

  23. #
    Leslie @ Body Won't Break — January 11, 2012 at 10:36 pm

    I made this for dinner tonight with a few modifications, and it was delicious! Thank you so much for sharing.

  24. #
    julie — March 25, 2013 at 1:59 am

    I made this tonight but cubed the breasts and put everything except mustard and cheese in a skillet. When most of the liquid was cooked off, I stirred in the mustard and sprinkled on the cheese. Yummy!!

    • Brandy replied: — March 25th, 2013 @ 9:08 am

      Julie: I’m glad you liked it! Thank you for letting me know 😉

  25. #
    Kaitlyn — April 24, 2013 at 6:55 pm

    This was awesome! I followed the recipe except I used pizza cheese and it was super stringy and amazing! (yeah I know its not as healthy) Very simple and easy! Will definitely make again!

  26. #
    Deb — June 8, 2013 at 1:03 pm

    This looks so good. I am going to give it a try tonight.

    • nutmegnanny replied: — June 9th, 2013 @ 9:33 am

      I hope you liked the dish!

  27. #
    Sherry in Union, KY — July 9, 2013 at 5:19 pm

    I had leftover grilled chicken so this turned into a quick meal. I suggest skipping the Dijon mustard and using chicken that has been grilled with your favorite spice blend. Thanks for the recipe!

  28. #
    Kim — July 31, 2013 at 3:34 pm

    This looks yummy! What sides would you suggest to go with it?

  29. #
    nicole — August 8, 2013 at 3:11 pm

    This dish is wonderful! I made it last night for company and it was a hit. It’s like a chicken philly without the bread! I would say if you want to be healthy make as is, if you don’t mind some carbs it would probably be soo good on a hoagie roll with some mayo! Def worth making, thanks for posting!

  30. #
    Tabitha Shadle — August 14, 2013 at 6:07 pm

    I was just put on a low-carb diet by my doctor, which means my whole family is going low-carb, so I have been searching Pinterest to find recipes the entire family will enjoy (including two picky children), this recipe seemed like it would fit the bill , and it did! It was so good. My daughter looked at me and said, ‘Is there mustard on this?’ I worried at that moment that she would hate it, but she loved it! This recipe is definitely a keeper! Thanks!

  31. #
    Jessica — August 25, 2013 at 5:32 pm

    Do you know what the nutrition facts for this is?

  32. #
    Betty — October 7, 2013 at 9:49 pm

    Saw this on Pinterest and put in food board. Its been on my mind to make for a week. Made it and even the hubby likes it! Total keeper!! Thanks a bunch!

  33. #
    Brittany — October 23, 2013 at 10:42 pm

    Made this tonight. This was a hit with my husband. Tweaked it a bit but it was soooo good. Thanks for posting this recipe.

  34. #
    Erica — September 29, 2014 at 11:31 am

    This is amazing – my husband loves it! I do not add the mustard as we are not fans but keep everything else. Definitely will be in our dinner rotation.

  35. #
    Liz — January 12, 2015 at 11:26 am

    This was quite good but it needed a sauce of sorts, any ideas.

  36. #
    Miranda — September 30, 2016 at 6:43 pm

    Any thoughts of cooking chicken from frozen in the oven and then when to add the veggies?

    • nutmegnanny replied: — November 5th, 2016 @ 10:08 pm

      Hi Miranda! I have never personally done this BUT I have heard it’s safe to cook chicken from frozen you just want to add about 50% longer cooking time for the chicken. So I would add that extra time, then throw in the sauce and veggies and continue cooking until fully done. Hope this helps!


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