|¾||tsp||Fennel seeds, crushed|
|½||tsp||Black pepper, divided|
|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. 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.
- 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)