Chicken & Pepper Sauté

Chicken & Pepper Sauté

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From: Diabetic Living Magazine

A zesty low-calorie tomato, sweet pepper and garlic sauce dresses up succulent quick-fried chicken.

Ingredients 4 servings

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Original recipe yields 4 servings
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Nutrition per serving may change if servings are adjusted.
  • ¼ cup all-purpose flour
  • ¼ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 4 small skinless, boneless chicken beast halves (1 to 1- ¼ pounds total)
  • 1 tablespoon canola oil or olive oil
  • 1 small red and/or green sweet peppers, seeded and cut into bite-size strips
  • 1 small onion, halved and sliced
  • 1 clove garlic, minced
  • 1 plum tomatoes, seeded and chopped (1 cup)
  • ⅔ cup dry white wine or reduced-sodium chicken broth
  • 1 tablespoon lemon juice
  • 1 tablespoon snipped fresh flat-leaf parsley
  • 4 whole-grain baguette slices (optional)

Preparation

  • Prep

  • Ready In

  1. In a shallow dish, combine flour, salt and black pepper. Dip chicken breast halves in flour mixture, turning to coat both sides.
  2. In a large skillet, heat oil over medium heat. Add chicken to skillet. Cook for 8 to 12 minutes or until chicken is no longer pink (170°F), turning once. Remove chicken from skillet and cut up if desired; cover to keep warm.
  3. Add sweet pepper, onion and garlic to skillet. Cook and stir for 2 minutes. Remove skillet from heat. Add tomato, wine and lemon juice to skillet. Return to heat. Bring to boiling; reduce heat. Boil gently about 4 minutes more or until liquid is slightly thickened. Stir in parsley.
  4. Serve pepper mixture and chicken in shallow bowls. If desired, serve with whole-grain baguette slices.

Nutrition information

  • Serving size: 1 chicken breast half and ½ cup veggies
  • Per serving: 236 calories; 5 g fat(1 g sat); 2 g fiber; 12 g carbohydrates; 28 g protein; 56 mcg folate; 66 mg cholesterol; 4 g sugars; 2,417 IU vitamin A; 89 mg vitamin C; 30 mg calcium; 1 mg iron; 138 mg sodium; 509 mg potassium
  • Nutrition Bonus: Vitamin C (148% daily value), Vitamin A (48% dv)
  • Carbohydrate Servings: 1
  • Exchanges: 3½ lean meat, 1 vegetable, ½ fat, ½ starch

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