Roast Chicken Breasts with Peppers

Name: Roast Chicken Breasts with Peppers
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4 servings.
Cuisine: Europe, Italian
Ingredients: 3/4 teaspoon fennel seed, crushed; 3/4 teaspoon salt, divided; 1/2 teaspoon pepper, divided; 1/4 teaspoon garlic powder; 1/4 teaspoon dried oregano; 4 boneless skinless chicken breast halves (5 ounces each); 2 teaspoons plus 1 tablespoon olive oil, divided; 1 large sweet red pepper, thinly sliced; 1 medium sweet yellow pepper, thinly sliced; 4 shallots, thinly sliced; 1 cup chicken broth; 1-1/2 teaspoons minced fresh rosemary; 1 tablespoon balsamic vinegar

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings.

This is a winner in our household. I’m in love with it, too, because this dish goes from start to finish in nearly no time. —Melissa Galinat, Lakeland, Florida

Ingredients

3/4 teaspoon fennel seed, crushed
3/4 teaspoon salt, divided
1/2 teaspoon pepper, divided
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
4 boneless skinless chicken breast halves (5 ounces each)
2 teaspoons plus 1 tablespoon olive oil, divided
1 large sweet red pepper, thinly sliced
1 medium sweet yellow pepper, thinly sliced
4 shallots, thinly sliced
1 cup chicken broth
1-1/2 teaspoons minced fresh rosemary
1 tablespoon balsamic vinegar

Directions

1. In a large dry skillet, toast the fennel, 1/2 teaspoon salt, 1/4 teaspoon pepper, garlic powder and oregano over medium heat for 1-2 minutes or until aromatic, stirring frequently. Cool slightly. Sprinkle over chicken.
2. In the same skillet, heat 2 teaspoons oil over medium-high heat. Brown chicken, about 2 minutes on each side. Transfer to an ungreased 15x10x1-in. baking pan. Bake at 450° for 10-15 minutes or until a thermometer reads 170°.
3. Meanwhile, heat remaining oil in the same skillet. Add peppers and shallots; cook and stir over medium heat until crisp-tender.
4. Add broth and rosemary, stirring to loosen browned bits from pan. Bring to a boil; cook for 4-6 minutes or until broth is almost evaporated. Stir in vinegar and remaining salt and pepper. Serve with chicken.

Nutrition Facts

1 chicken breast with 2/3 cup peppers: 267 calories, 9g fat (2g saturated fat), 80mg cholesterol, 765mg sodium, 14g carbohydrate (6g sugars, 2g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.