Chicken

november 2003

Chicken Breasts and Bell Peppers

(makes 4 servings)
1/2 tablespoon olive oil
1 medium onion, sliced thin
1/2 red bell pepper, seeded and sliced into thin strips
1/2 yellow bell pepper, seeded and sliced into thin strips
1 14 1/2-ounce can no salt added diced tomatoes, drained well
1/8 teaspoon kosher salt
Freshly ground pepper to taste
2 tablespoons chopped Italian parsley
1/2 cup chopped fresh basil
3 tablespoons chopped kalamata olives
4 4-ounce boneless, skinless chicken breasts cut in half horizontally
  1. Heat the oil in a non stick pan and add the onions. Sauté for 10-15 minutes stirring frequently; they turn golden over medium low heat. Increase heat and add the bell pepper strips; sauté until tender, about 10 minutes.
  2. Add the tomatoes, salt and pepper; cook for 3 minutes to evaporate any juices that accumulate. Stir in the herbs and olives. Transfer the sauce to a bowl to keep warm.
  3. Wipe the pan with a paper towel and reheat. Sauté the chicken breasts over medium-high heat until browned; then turn to brown the other side. Cook for about 3minutes on each side.
  4. Add the tomato-pepper mixture back to the pan and reheat for a minute.
Per serving: 250 calories (11% calories from fat), 3 g total fat (0.5 g saturated fat), 31 g protein, 27 g carbohydrate, 1 g dietary fiber, 65 mg cholesterol, 300 mg sodium, 398 mg potassium
Exchanges: 4 very lean protein, 1 1/2 carbohydrate (4 vegetable)

Legal

Recipes/Articles

All recipes and articles on this site are protected by United States Copyright Laws. This means that you may make a copy of any recipe and/or article for personal, non-commercial use only, provided our copyright notice is prominently displayed on your copy. HOWEVER, you may not download the recipes and/or articles to distribute, republish, post, or transmit for your own commercial purposes without prior written consent by Diabetic-Lifestyle.

©1997, 1998, 1999, 2000, 2001, 2002, 2003 Diabetic-Lifestyle Online Magazine. All rights reserved.