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Low Fat Roasted Peppers &
Chicken Skillet
2 large yellow, red and/or green sweet peppers
2 pounds of meaty chicken pieces (breasts, thighs, and
drumsticks)
1 tablespoon of olive oil
1 teaspoon of dried oregano, crushed
1/4 teaspoon of salt
a dash of crushed red pepper
1 cup of chopped onion
3/4 cup of thinly sliced celery
3/4 cup of dry white wine or reduced sodium chicken broth
one 14 1/2 ounce can of tomatoes, cut up
2 cups of hot cooked rice
To roast the sweet peppers, cut them into quarters. Remove
stems, seeds, and membranes. Place pepper pieces, cut side down,
on a baking sheet lined with foil. Roast in a 425ºF. oven for 20
to 25 minutes or till skins are bubbly and very dark. Wrap
pepper pieces tightly in foil and let stand for 10 to 15 minutes
or till cool enough to handle. Using a paring knife, pull the
skin off gently. Cut into 1/2 inch wide strips. Set aside.
Skin chicken. Rinse chicken; pat dry with paper towels. In large
nonstick skillet cook chicken in hot oil over medium heat for 10
to 15 minutes or till lightly browned, turning to brown evenly.
Drain fat. Sprinkle with oregano, salt, and crushed red pepper.
Stir in the onion, celery, and wine or chicken broth. Bring to
boiling.
Cook, uncovered, over high heat for 10 to 15 minutes or till
most of the liquid has evaporated, turning chicken once.
Carefully stir in undrained tomatoes.
Cover and simmer for 15 minutes. Stir in the roasted pepper
strips. Cook, uncovered, about 5 minutes more or till chicken is
tender and no longer pink and sauce is of desired consistency.
Serve over hot cooked rice. Makes 4 servings
Note: To prepare the roasted sweet peppers ahead, roast as
directed and place the pepper strips and a small amount of olive
oil in an airtight container. Refrigerate for up to 1 week.
Nutrition per serving: 441 calories, 36g protein, 43g
carbohydrate, 10g fat (2g saturated), 93mg cholesterol, 411mg
sodium |
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