Roasted Chicken with Balsamic Bell Peppers

Nice healthy dish…..I will be doing this one again soon.   I nabbed this one from this months Cooking Light issue.  I didn’t have any yellow bell peppers on hand so I substituted thinly sliced zuchinni.

Ingredients

  • 3/4  teaspoon  salt, divided
  • 3/4  teaspoon  fennel seeds, crushed
  • 1/2  teaspoon  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

Preparation

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.

Nutritional Information

Calories:
282
Fat:
11g (sat 2.1g,mono 6.4g,poly 1.7g)
Protein:
35.9g
Carbohydrate:
8.8g
Fiber:
1.9g
Cholesterol:
94mg
Iron:
2mg
Sodium:
644mg
Calcium:
38mg
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