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Sunday, May 22, 2011

Roast Chicken with Balsamic Bell Peppers

 By: Cooking Light
3/4 tsp salt, divided
3/4 tsp fennel seeds, crushed (I didn’t use these because we didn’t have any)
1/2 tsp black pepper, divided
1/4 tsp garlic powder
1/4 tsp dried oregano
4 (6-ounce) skinless, boneless chicken breasts
2 tblsp olive oil, divided
Cooking Spray
2 C thinly sliced red bell pepper
1 C thinly sliced yellow bell pepper
1/2 C thinly sliced shallots (I just did a small red onion)
1 1/2 tsp chopped fresh rosemary 
1 C Fat-free, less sodium chicken broth
1 tblsp balsamic vinegar
  1. Preheat oven to 450 degrees F
  2. Heat a large skillet over medium high heat.  Combine 1/2 teap salt, fennel seeds, 1/4  teasp black pepper, garlic powder, and oregano.  Brush chicken with 1 1/2 teasp oil; sprinkle spice rub over chicken.  Add 1 1/2 teasp 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 degrees F or until done.
  3. Heat remaining olive oil over medium high heat.  Add bell peppers, shallots and rosemary; saute three 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 tsp salt, and 1/4 tsp pepper, cook 3 minutes, stirring frequently.  Serve bell pepper mixture over chicken.  
Yield:  4 servings (serving size: 1 breast half and 1/2 cup bell pepper mixture.
**Works well with mashed potatoes.

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