Roast Chicken with Balsamic Bell Peppers

Total: 40 minutes
Yield: 4 servings (serving size: 1 breast half and about 1/2 cup bell pepper mixture)

Ingredients

• 3/4  teaspoon  salt, divided
• 3/4  teaspoon  fennel seeds, crushed
• 1/2  teaspoon  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

Preparation

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; 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, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

Nutritional Information

Calories:

282

Fat:

11g (sat 2.1g,mono 6.4g,poly 1.7g)

Protein:

35.9g

Carbohydrate:

8.8g

Fiber:

1.9g

Cholesterol:

94mg

Iron:

2mg

Sodium:

644mg

Calcium:

38mg