Roast Chicken with Balsamic Bell Peppers

Finding this delicious and simple chicken recipe excited me for two reasons: first, it’s totally yummy and a perfect new way to serve the boring ol’ chicken breast, and second, I learned a simply fantastic new way to cook a chicken breast that can be applied to most recipes – or not recipes when you just need an easy dinner. This method, combining a quick pan-sear followed with a bake in the oven, results in a beautifully browned, slightly crispy breast that is truly juicy and tender on the inside. The result completely surprised me, and I have since used the same method for everything from roasting chicken to put on lunch salads for the week to quickly get chicken ready for a simple supper.

The peppers add some wonderful vitamins and nutrients to round out your dinner, and the preparation with balsamic deliver a meal with a perfectly Italian flair.

Roast Chicken with Balsamic Bell Peppers

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

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.

Ivy Manning, Cooking Light
NOVEMBER 2012

Nutritional Information

Amount per serving
  • 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
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