Post by JJ Judkins on Jan 20, 2013 15:10:36 GMT -6
* Exported from MasterCook *
Roast Chicken with Balsamic Bell Peppers - 8.8g Carbs, 1.7g Fiber
Recipe By :
Serving Size : 4 Preparation Time :0:00
Categories : Chicken/Fowl/Turkey Diabetic
Main dish Yahoo Groups
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
5/8 tsp salt -- divided
3/4 tsp fennel seeds -- crushed
1/2 tsp freshly ground black pepper -- divided
1/4 tsp garlic powder
1/4 tsp dried oregano
4 skinless -- (6-oz) boneless chicken breasts
2 Tbsp 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 tsp chopped fresh rosemary
1 cup fat-free -- less-sodium chicken broth
1 Tbsp balsamic vinegar
1. Preheat oven to 450 degrees F.
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 degrees F for 10 minutes or until done.
3. Heat remaining olive oil over medium-high heat. Add bell peppers,
shallots, and rosemary; saute 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.
Servings: 4
Serving size: 1 breast half and about 1/2 cup bell pepper mixture
Nutrition per Serving:
From: Ivy Manning, Cooking Light - November 2012
Description:
"This roast chicken with balsamic bell peppers dish adds Italian flair
to your dinner table in just 40 minutes"
S(***Imported to Master Cook by JJ***):
""
Start to Finish Time:
"40:00"
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Per Serving (excluding unknown items): 63 Calories; 7g Fat (94.1% calories from fat); trace Protein; 1g Carbohydrate; trace Dietary Fiber; 0mg Cholesterol; 334mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fruit; 1 1/2 Fat.
NOTES : Note: This recipe originally ran in Cooking Light January, 2012 and
was updated for the November, 2012 25th anniversary issue
Serving size: 1 breast half and about 1/2 cup bell pepper mixture
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0