Roast Chicken with Balsamic Bell Peppers

Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Total: 40 Minutes

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Name: Roast Chicken with Balsamic Bell Peppers
Prep time: 30 min
Total time: 40 min
Yield: 4
Cuisine: American
Ingredients: 5/8 teaspoon salt divided; 3/4 teaspoon fennel seeds crushed; 1/2 teaspoon freshly ground 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

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INGREDIENTS

5/8 teaspoon salt ; divided
3/4 teaspoon fennel seeds ; crushed
1/2 teaspoon freshly ground 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

Servings

INSTRUCTIONS

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; saut? 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.

NOTES

This recipe originally ran in Cooking Light January, 2012 and was updated for the November, 2012 25th anniversary issue.

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Roast Chicken with Balsamic Bell Peppers

5/8 teaspoon salt divided
3/4 teaspoon fennel seeds crushed
1/2 teaspoon freshly ground 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

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; saut? 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.

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Nutrition

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Serving Size: 1 Serving (67g)
Recipe Makes: 4 Servings

Calories: 23
Calories from Fat: 16 (70%)

Amt Per Serving		% DV

	Total Fat 1.8g	2 %
	Saturated Fat 0.3g	1 %
	Monounsaturated Fat 1.3g
	Polyunsanturated Fat 0.2g
Cholesterol 0mg		0 %
Sodium 143.5mg		5 %
Potassium 67.6mg		2 %
Total Carbohydrate 0.8g		0 %
	Dietary Fiber 0.3g	1 %
	Sugars, other 0.6g
Protein 0.9g		1 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 23

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