Spicy Basque Chicken – Healthy Weight Loss Recipe

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(makes 4 servings)

 

Ingredients: Nutrition Facts for Spicy Basque Chicken
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3 tablespoons all-purpose flour

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4 skinless and boneless chicken breast halves

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Lowfat cooking spray

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2 bell peppers (any color), cut into bite-sized pieces

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1 onion, thinly sliced

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3 cloves garlic, minced

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1 teaspoon paprika

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1/8 teaspoon cayenne pepper

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1 14-1/2 ounce can diced tomatoes, undrained

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1/4 cup low-sodium chicken broth

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1/4 cup olives, pitted and sliced

small bullet 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%

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