Roast Chicken with Balsamic Bell Peppers

By á-2233

Cooking Light
Calories: 292
Fat: 9.3g
Saturated fat: 1.5g
Monounsaturated fat: 5.5g
Polyunsaturated fat: 1.3g
Protein: 40.9g
Carbohydrate: 8.8g
Fiber: 1.7g
Cholesterol: 99mg
Iron: 2mg
Sodium: 599mg
Calcium: 40mg

Ingredients

• 5/8 teaspoon salt, divided
• 3/4 teaspoon fennel seeds, crushed
• 1/2 teaspoon freshly ground 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

Details

Cooking time 40mins

Preparation

Step 1

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.