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Weight Loss Recipes - Spicy Basque Chicken
Spicy
Basque Chicken
(makes
4 servings)
| Ingredients: |  |
| |  |
3
tablespoons all-purpose flour | |
4
skinless and boneless chicken breast halves |
|
| |
2
bell peppers (any color), cut into bite-sized pieces |
|
| |
|
|
|
|
1/8
teaspoon cayenne pepper |
|
1
14-1/2 ounce can diced tomatoes, undrained |
|
1/4
cup low-sodium chicken broth |
|
1/4
cup olives, pitted and sliced |
|
1 tablespoon
fresh oregano
| | Directions: |
| | | 1. | Place
flour in a shallow dish then add chicken, one piece at a time, and coat both sides
then set aside. | | 2. |
Spray
a medium skillet with lowfat cooking spray then raise heat to medium-high. Add
chicken and cook until browned on each side (about 4-5 minutes.) Remove chicken
from skillet and set aside. | | 3. |
To the
same skillet, add the bell pepper, onion, and garlic and stirfry for 3-4 minutes
until vegetables are crisp-tender. Stir in the paprika and cayenne and continue
to cook for about 1 minute. | | 4. |
Add
the tomatoes, broth and olives then raise heat to bring to boiling. Add chicken
and spoon the sauce over the pieces. Lower heat to medium-low, cover and simmer
for about 10-15 minutes or until chicken is cooked through and no longer pink
in the center of the thickest part of the meat. | | 5. |
Serve
chicken on a platter with the tomato sauce spooned over and garnished with fresh
oregano. |
TEXT
VERSION OF NUTRITION FACTS:
Serving
Size: 1 chicken breast (340 g)
Servings Per Recipe: 4 |
| Amount
per serving | | Calories | 223 |
| Calories
from fat | 25 |
| Total
Fat | 3
g | | Saturated
Fat | 1
g | | Cholesterol | 68
mg | | Sodium | 384
mg | | Total
Carbohydrates | 19
g | | Dietary
Fiber | 3
g | | Sugars | 0
g | | Protein | 30
g | | Vitamin
A | 80% |
| Vitamin
C | 215% |
| Calcium | 8% |
| Iron | 15% |
| << See More Weight Loss Recipes >>
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