Balsamic Vinegar Chicken with Almond Peppers

Yield: 6 servings (serving size: 1 chicken breast half and 1/2 cup bell peppers)

Ingredients

• 2  large red bell peppers (about 3/4 pound)
• 2  large green bell peppers (about 3/4 pound)
• 2  teaspoons  olive oil
• 1/3  cup  raisins
• 1/4  cup  balsamic vinegar
• 1 1/2  teaspoons  sugar
• 1/4  teaspoon  salt
• 1/8  teaspoon  black pepper
• 1/4  cup  slivered almonds, toasted
• 6  (4-ounce) skinned, boned chicken breast halves
• 3  tablespoons  dry breadcrumbs
• 3  tablespoons  grated Parmesan cheese
• 1/4  cup  all-purpose flour
• 2  egg whites
• 2  teaspoons  olive oil
• 2  tablespoons  balsamic vinegar
• 2  tablespoons  water

Preparation

Cut bell peppers into 2 x 2 1/2-inch strips. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add peppers; sauté 8 minutes. Add raisins; sauté 1 minute. Add 1/4 cup vinegar, sugar, salt, and black pepper; cook 1 minute. Remove from heat; stir in almonds. Set aside, and keep warm.

Place each piece of chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine breadcrumbs and cheese in a shallow dish. Place flour in a shallow dish; dredge each chicken piece in flour, and dip in egg whites. Dredge chicken in breadcrumb mixture.

Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the chicken, and cook for 3 minutes on each side or until done. Remove from heat. Place the chicken and bell pepper mixture on a serving platter; set aside, and keep warm.

Add 2 tablespoons vinegar and water to pan; stir with a wooden spoon to loosen browned bits. Spoon mixture over chicken and bell pepper mixture.

Nutritional Information

Calories:

288 (30% from fat)

Fat:

9.5g (sat 2g,mono 4.9g,poly 1.7g)

Protein:

31.3g

Carbohydrate:

19.4g

Fiber:

2.6g

Cholesterol:

74mg

Iron:

2.8mg

Sodium:

253mg

Calcium:

73mg