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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.
Source: yourdietdiva.com
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