Roast Chicken with Balsamic Bell Peppers

¾ tsp Salt, divided
¾ tsp Fennel seeds, crushed
½ tsp Black pepper, divided
¼ tsp Garlic powder
¼ tsp Dried oregano
4 6 oz. Skinless, boneless chicken breasts
2 T Olive oil, divided
2 Cups Red bell peppers, thinly sliced
1 Cup Yellow or orange bell peppers, thinly sliced
¼ Cup Shallots, thinly sliced
1 ½ tsp Fresh rosemary, chopped
1 Cup Chicken broth
1 T Balsamic vinegar


1.       Preheat oven to 450

2.       Heat a large skillet over medium-high heat. Combine ½  tsp salt, fennel seeds, ¼ tsp black pepper, garlic powder, and oregano. Brush chicken with 1 ½ tsp oil; sprinkle spice rub over chicken. Add 1 ½ tsp 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; 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, ¼ tsp salt, and ¼ tsp pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

This recipe is slightly adapted from Cooking Light.

Nutrition:  Makes 4 servings. 282 calories per serving; 11 g fat, 35 g protein, 9 g Carbs, 2 g fiber. 

So, why?                                   

  •        The chicken is a good source of lean protein
  •        Bell peppers are a great source of vitamin C and beta-carotene, lycopene and zeaxathin (antioxidants that are good for fighting inflammation)

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