Chicken and Pepper Saute
A zesty low-calorie tomato, sweet pepper, and garlic sauce dresses up succulent quick-fried chicken.
Prep Time:
20 mins
Total Time:
34 mins
Servings:
4 servings (1 chicken breast half, 1/2 cup veggies per serving)
Ingredients
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1/4 cup all-purpose flour
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1/4 teaspoon salt
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1/4 teaspoon ground black pepper
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4 small skinless, boneless chicken beast halves (1 to 1-1/4 pounds total)
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1 tablespoon canola oil or olive oil
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2 small red and/or green sweet peppers, seeded and cut into bite-size strips
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1 small onion, halved and sliced
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2 cloves garlic, minced
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3 plum tomatoes, seeded and chopped (1 cup)
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2/3 cup dry white wine or reduced-sodium chicken broth
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1 tablespoon lemon juice
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2 tablespoons snipped fresh flat-leaf parsley
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4 whole grain baguette slices (optional)
Directions
1.
In a shallow dish, combine flour, salt, and black pepper. Dip chicken breast halves in flour mixture, turning to coat both sides.
2.
In a large skillet, heat oil over medium heat. Add chicken to skillet. Cook for 8 to 12 minutes or until chicken is no longer pink (170 degrees F), turning once. Remove chicken from skillet and cut up if desired; cover to keep warm.
3.
Add sweet pepper, onion, and garlic to skillet. Cook and stir for 2 minutes. Remove skillet from heat. Add tomato, wine, and lemon juice to skillet. Return to heat. Bring to boiling; reduce heat. Boil gently about 4 minutes more or until liquid is slightly thickened. Stir in parsley.
4.
Serve pepper mixture and chicken in shallow bowls. If desired, serve with whole grain baguette slices.
Nutrition information
Calories 236, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Polyunsaturated Fat 1 g, Cholesterol 66 mg, Sodium 138 mg, Carbohydrate 12 g, Total Sugar 4 g, Fiber 2 g, Protein 28 g. Daily Values: Vitamin A 0%, Vitamin C 148%, Calcium 3%, Iron 8%. Exchanges: Vegetable 1, Starch .5, Lean Meat 3.5, Fat .5.
Percent Daily Values are based on a 2,000 calorie diet
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