Wednesday, February 29, 2012

Roast Chicken with Balsamic Bell Peppers

via
Servings: 4 servings 

Per Serving: 

1 Leaner protein 
3 condiments 
1 fat 
1.5 vegetables 

Ingredients: 

 3/4 teaspoon salt, divided 
1/2 teaspoon fennel seeds, crushed 
1/2 teaspoon black pepper, divided 
1/4 teaspoon garlic powder 
1/4 teaspoon dried oregano 
4 (8-ounce) skinless, boneless chicken breasts 
4 teaspoons olive oil, divided 
10 sprays Cooking spray 
2 cups thinly sliced red bell pepper 
1 cup thinly sliced yellow bell pepper 
1 tablespoon sliced shallots 
1 1/2 teaspoons chopped fresh rosemary 
1 cup fat-free, less-sodium chicken broth 
1 tablespoon balsamic vinegar 

Directions: 

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.

11 comments:

  1. This sounds delicious! : )

    -Steph

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  2. I bet I could make this, it looks yummy!

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