Recipes: Chicken

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november 2003

Chicken

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

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.
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.
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.
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)

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