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Low Fat Recipes
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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 (breast, 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 sides 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 into1/2 inch wide strips.
Set aside.
Skin chicken. Rinse chicken, pat dry with paper towels. In a 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, about5 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
411 calories, 36g protein, 43g carbohydrate, 10g fat (2g
saturated), 93mg cholesterol, 411mg sodium |
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