Serve with mascarpone mashed potatoes: Mash 1 pound cooked Yukon gold potatoes together with ¼ cup 1% low-fat milk, 2 tablespoons mascarpone cheese, and ½ teaspoon salt.
⅛ teaspoon salt, divided
¾ teaspoon fennel seeds, crushed
½ teaspoon freshly ground black pepper, divided
¼ teaspoon garlic powder
¼ dried oregano
4 (6-ounce) skinless, boneless chicken breast halves
2 tablespoons olive oil, divided
Cooking spray
2 cups thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
½ cup thinly sliced shallots (about 1 large)
1 ½ teaspoons chopped fresh rosemary
1 cup fat-free, lower-sodium chicken broth
1 tablespoon balsamic vinegar
- Preheat oven to 450 degrees.
- Heat a large skillet over medium-high heat. Combine ½ teaspoon salt, fennel seeds, ¼ teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 ½ teaspoons oil; sprinkle spice rub over chicken. Add 1 ½ teaspoons oil to pan; swirl to coat. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7-inch glass or ceramic baking dish coated with cooking spray. Bake at 450 degrees for 10 minutes or until done.
- Return pan to medium-high heat. Add remaining 1 tablespoon oil; swirl to coat. Add bell peppers, shallots, and rosemary; saute 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar and remaining salt and pepper. Cook 3 minutes, stirring frequently. Serve bell peppers mixture over chicken.
Serves 4 (serving size: 1 breast half and about ½ cup bell pepper mixture)
CALORIES 292; FAT 9.3g; PROTEIN 40.9g; CARB 8.8g; FIBER 1.7g; SODIUM 311mg.
Recipe adapted from Cooking Light magazine