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Chicken & Pepper Sauté
Diabetic Living Magazine
“A zesty low-calorie tomato, sweet pepper and garlic sauce dresses up succulent quick-fried chicken.”
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)
1In a shallow dish, combine flour, salt and black pepper. Dip chicken breast halves in flour mixture, turning to coat both sides.
2In 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.
3Add 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.
4Serve pepper mixture and chicken in shallow bowls. If desired, serve with whole-grain baguette slices.