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

Source: Diabetic Living Magazine




Ingredient Checklist


Instructions Checklist
  • In a shallow dish, combine flour, salt and black pepper. Dip chicken breast halves in flour mixture, turning to coat both sides.

  • 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 degrees F), turning once. Remove chicken from skillet and cut up if desired; cover to keep warm.

  • 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.

  • Serve pepper mixture and chicken in shallow bowls. If desired, serve with whole-grain baguette slices.

Nutrition Facts

1 chicken breast half and 1/2 cup veggies
236 calories; protein 27.9g; carbohydrates 11.9g; dietary fiber 2.2g; sugars 4.4g; fat 5.1g; saturated fat 0.6g; cholesterol 65.7mg; vitamin a iu 2417.1IU; vitamin c 88.5mg; folate 56mcg; calcium 30.1mg; iron 1.5mg; magnesium 39.8mg; potassium 509.1mg; sodium 138.3mg.

3 1/2 lean meat, 1 vegetable, 1/2 fat, 1/2 starch