Roast Chicken with Balsamic Bell Peppers
3/4 teaspoon salt, divided
3/4 teaspoon fennel seeds, crushed
1/2 teaspoon black pepper, divided
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
4 (6-ounce) skinless, boneless chicken breasts
2 tablespoons olive oil, divided
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 teaspoons chopped fresh rosemary
1 cup fat-free, less-sodium chicken broth
1 tablespoon balsamic vinegar
Preheat oven to 450°.
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° for 10 minutes or until done.
Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in chicken 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.
282 calories, 11 grams fat, 35 grams protein, and 8.8 carbs
Source: Cooking Light January 2010
Tuesday, January 19, 2010
Does that look like the holy grail to you? No? Me neither, but it is. We LOVED this chicken! The bell peppers were phenomenal and Jorge loved them so much he started eating just the bell peppers when he ran out of chicken. I wanted to share this dish so badly that I am blogging it all the way from Houston (in the airport)! I have been here for the last few days visiting family and throwing a shower for my cousin, Abby. It was a blast to get to come back home and visit family and Texas! We ate, we drank, we laughed and overall had a blast. However I am so glad to have found this recipe right before I left because after all the eating we did, I really need some healthier dinners! This chicken is only 282 calories, 11 grams fat, 35 grams protein, and 8.8 carbs. Definitely diet friendly and taste bud friendly too!