Roast Chicken with Balsamic Bell Peppers
Yield 4 servings: (serving size: 1 breast half and about 1/2 cup bell pepper mixture)
- · 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 (6-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
- 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.
This recipe originally ran in Cooking Light January, 2012 and was updated for the November, 2012 25th anniversary issue.
- Calories: 292
- Fat: 9.3g
- Saturated fat: 1.5g
- Monounsaturated fat: 5.5g
- Polyunsaturated fat: 1.3g
- Protein: 40.9g
- Carbohydrate: 8.8g
- Fiber: 1.7g
- Cholesterol: 99mg
- Iron: 2mg
- Sodium: 599mg
- Calcium: 40mg