Recipe Image

Chicken & Pepper Sauté

  • 20 m
  • 35 m
Diabetic Living Magazine
“A zesty low-calorie tomato, sweet pepper and garlic sauce dresses up succulent quick-fried chicken.”

Ingredients

    • 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)

Directions

  • 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.
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