Cooking Light - Roast Chicken with Balsamic Bell Peppers
- Number of Servings: 4
Ingredients
3/4 teaspoon salt, divided3/4 teaspoon fennel seeds, crushed1/2 teaspoon black pepper, divided1/4 teaspoon garlic powder1/4 teaspoon dried oregano4 (6-ounce) skinless, boneless chicken breasts2 tablespoons olive oil, dividedCooking spray2 cups thinly sliced red bell pepper1 cup thinly sliced yellow bell pepper1/2 cup thinly sliced shallots (about 1 large)1 1/2 teaspoons chopped fresh rosemary1 cup fat-free, less-sodium chicken broth1 tablespoon balsamic vinegar
1. Preheat oven to 450°.
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° for 10 minutes or until done.
3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 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.
4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)
Number of Servings: 4
Recipe submitted by SparkPeople user ARDUANNE.
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° for 10 minutes or until done.
3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 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.
4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)
Number of Servings: 4
Recipe submitted by SparkPeople user ARDUANNE.
Nutritional Info Amount Per Serving
- Calories: 254.1
- Total Fat: 8.7 g
- Cholesterol: 98.7 mg
- Sodium: 1,057.0 mg
- Total Carbs: 9.9 g
- Dietary Fiber: 1.7 g
- Protein: 36.2 g
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