5/13/2011

Spicy Basque Chicken

(makes 4 servings)

Weight Loss Recipes : Spicy Basque ChickenIngredients:

  • 1 tsp paprika
  • 3 tbsp all-purpose flour
  • 4 skinless and boneless chicken breast halves
  • Low-fat cooking spray
  • 2 red bell peppers (or yellow), cut into bite-sized pieces
  • 1 thinly sliced onion
  • 3 cloves minced garlic
  • ⅛ tsp cayenne pepper
  • 1 (14½oz.) can diced tomatoes, undrained
  • ¼ cup low-sodium chicken broth
  • ¼ cup pitted and sliced olives
  • 1 tbsp fresh oregano

Preparation:

  • Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
  • Spray low-fat cooking spray in a medium-sized skillet then increase heat to medium-high. Add chicken and cook for about 4-5 minutes or until browned on each side. Remove chicken from skillet and set aside.
  • Add the red bell pepper, onion, and garlic in the same skillet and stir fry for about 3-4 minutes or until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
  • Add the tomatoes, chicken broth and olives then increase heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Reduce heat to medium-low, cover and simmer until chicken is cooked through and no longer pink in the center of the thickest part of the meat (about 10-15 minutes).
  • Serve chicken on a platter with the tomato sauce spooned over and top with fresh oregano.

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (340 g)): 223 Calories, 30 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 384 mg sodium

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