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
4 (6-ounce) skinless, boneless chicken breasts
2 tblsp olive oil, divided
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
- Preheat oven to 450 degrees F
- 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.
- 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.