Wednesday, February 29, 2012

Roast Chicken with Balsamic Bell Peppers

Servings: 4 servings 

Per Serving: 

1 Leaner protein 
3 condiments 
1 fat 
1.5 vegetables 


 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 


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.


  1. This sounds delicious! : )


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

  3. For those who were definitely along with the Sandwich it may be price a glance at the sea Dweller for that compare. Whilst an exceedingly fine together with amazing hublot replica uk see it can be a bit of larger than any Sandwich and as such a touch too substantial meant for my best liking. In a health club probably would not be ready to excuse any outlay for that see only so i can be seated during it is actually compartment from home. (close to! )#) most of the pieces that own or simply retained in earlier times That i dress in, certain rather on occasion, however , dress in zero any significantly less! Relating to used at a couple iwc replica sale Coast Dwellers, quite possibly checking out amongst friends for several days or weeks for the supplemental longer trial period, however , regardless that any size/weight main difference compared to the Sandwich is not that terrific it all basically couldn't truly feel ideal! Which means that willing to persist with any wonderful Submariner. For people with replica watches uk seen any Audemars Piguet type see your first move people think is certainly highly-priced. It is actually distinct that the see is not really in your average joe. However , those pieces can be connected to terrific superior and much stature together with for ever factor. The type has got revolutionized pieces at this time together with is most of pieces fashionable structure at this time.