Mediterranean Roasted Chicken

By Tonya_Speed

NUTRITION per serving: 178 Calories; 2g Fat; 28g Protein; 10g Carbohydrate; 4g Dietary Fiber; 66mg Cholesterol; 84mg Sodium. Exchanges: 0 Grain (Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable. Points: 3

Ingredients

• Water/oil mixture
• 4 (4-oz.) boneless skinless chicken breast halves
• 3 cloves garlic, pressed
• 2 tablespoons minced onion
• 1 medium red bell pepper, seeded, deribbed and chopped
• 3 tomatoes peeled, seeded and chopped
• 1/4 cup dry white wine OR low sodium chicken broth
• Black pepper, to taste
• 1/4 cup thinly sliced basil leaves, divided
• Aluminum foil wrap

Preparation

Step 1

Preheat oven to 400 degrees. Coat a large skillet with water/oil mixture and saute chicken until brown on both sides; remove from pan and set aside. Re-coat skillet with water/oil mixture. Add garlic and onion and saute for 3 minutes, stirring occasionally. Add bell pepper, tomatoes, wine (or broth) and pepper to taste; cook for another 4 minutes. Place chicken in a baking dish, spread half of the sliced basil on top and pour the tomato sauce around the chicken. Cover securely with foil wrap and bake for 20 to 25 minutes or until done. Transfer chicken to a serving platter. Pour the sauce into a small saucepan and cook for 5 minutes over medium-high heat until it thickens. Pour sauce over the chicken and top with remaining basil.

SERVING SUGGESTION: Whole wheat couscous and a big salad tossed with Easy Balsamic Vinaigrette (see recipe).