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Monday, April 12, 2010

Roast Chicken w/ Balsamic Bell Peppers


First of all, you should only make this recipe if you like red peppers. Also, I used only red bell peppers (since the yellow ones were so expensive). Lastly, I recommend investing in a GOOD (as in expensive) bottle of balsamic vinegar. It makes a big difference and you can also use it when you make a Capri salad (tomatoes, mozzarella, basil and a dash of olive oil and balsamic vinegar). Just my opinion. Oh, and I left the fennel out because I am not a fan of it. Hope you like it.
3/4 teaspoon salt, divided
3/4 teaspoon fennel seeds, crushed (I kept these out)
1/2 teaspoon black pepper, divided
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
4 skinless, boneless chicken breasts (I use chicken cutlets)
2 tablespoons olive oil, divided
cooking spray
2 cups thinly sliced red bell pepper
1 cup thinly sliced yellow bell pepper
1/c cup thinly sliced shallots (about 1 large)
1 1/2 teaspoons chopped fresh rosemary
1 cup fat-free, less-sodium chicken broth
1 tablespoon balsamic vinegar

1. Preheat oven to 450.
2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 min. or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7 inch baking dish coated with cooking spray. Bake at 450 for ten minutes or until done.
3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; saute 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.
Yields: 3-4 servings.
P.S. To make the side of asparagus, simply break off the woody stems. Place them evenly on a baking pan trying not to have them overlap. Drizzle some extra-virgin olive oil over them and liberally sprinkle salt and pepper. Bake at 450 for about 20-30 minutes (depending on how you like them. I do them for a long time cause Mike likes his veggies on the mushy-side).

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