Roast Chicken with Balsamic Bell Peppers - 8.8g Carbs, 1.7g Fiber
From: Ivy Manning, Cooking Light - November 2012
Note: This recipe originally ran in Cooking Light January, 2012 and
was updated for the November, 2012 25th anniversary issue.
This roast chicken with balsamic bell peppers dish adds Italian flair
to your dinner table in just 40 minutes.
Total Time: 40 Minutes
Servings: 4
Serving size: 1 breast half and about 1/2 cup bell pepper mixture
5/8 tsp salt, divided
3/4 tsp fennel seeds, crushed
1/2 tsp freshly ground black pepper, divided
1/4 tsp garlic powder
1/4 tsp dried oregano
4 (6-oz) skinless, boneless chicken breasts
2 Tbsp olive oil, divided
Cooking spray
2 cups thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1/2 cup thinly sliced shallots (about 1 large)
1 1/2 tsp chopped fresh rosemary
1 cup fat-free, less-sodium chicken broth
1 Tbsp balsamic vinegar
1. Preheat oven to 450 degrees F.
2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon
salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and
oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice
rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook
3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange
chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake
at 450 degrees F for 10 minutes or until done.
3. Heat remaining olive oil over medium-high heat. Add bell peppers,
shallots, and rosemary; saute 3 minutes. Stir in broth, scraping pan
to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat
to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon
pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture
over chicken.
Note:
This recipe originally ran in Cooking Light January, 2012 and was
updated for the November, 2012 25th anniversary issue.
Servings: 4
Serving size: 1 breast half and about 1/2 cup bell pepper mixture
Nutrition per Serving:
292 Calories, 9.3g Fat, 1.5g Saturated fat, 5.5g Monounsaturated fat,
1.3g Polyunsaturated fat, 40.9g Protein, 8.8g Carbs, 1.7g Fiber,
99mg Cholesterol, 2mg Iron, 599mg Sodium, 40mg Calcium
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