Roast chicken with Balsalmic Peppers-cooking light

5/8 teaspoon salt, divided
3/4 teaspoon fennel seeds, crushed
1/2 teaspoon freshly ground black pepper, divided
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
4 (3-ounce) skinless, boneless chicken breasts $
2 tablespoons 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 teaspoons chopped fresh rosemary
1 cup fat-free, less-sodium chicken broth $
1 tablespoon balsamic vinegar

Add 1 cup steamed Broccoli and 1 piece of fruit for complete zone 3 meal

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.

Note:

This recipe originally ran in Cooking Light January, 2012 and was updated for the November, 2012 25th anniversary issue.


Serving Size: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Number of Servings: 4

Recipe submitted by SparkPeople user RAVENETTE1.