Recipe of the Week
Recipe of the Week: Delicious and Healthy
Monday, January 25, 2010
Suzy's gone from the take-out queen to the iron chef, trying out new tasty and healthy recipes on the family each night. This chicken entree is delicious and easy to make. Serve it with Mascarpone Mashed Potatoes (click here for recipe).
Roast Chicken with Balsamic Bell Peppers
Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)
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
Preheat oven to 450°.
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.
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.
Suzy Tip: If the kids are picky eaters, skip the spices on their chicken and just serve them roast chicken and mashed potatoes.
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
Recipe from: Ivy Manning, Cooking Light, JANUARY 2010
Roast Chicken with Balsamic Bell Peppers
Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)
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
Preheat oven to 450°.
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.
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.
Suzy Tip: If the kids are picky eaters, skip the spices on their chicken and just serve them roast chicken and mashed potatoes.
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
Recipe from: Ivy Manning, Cooking Light, JANUARY 2010
