Chickens seem to be extremely well-endowed these days, so you may need to buy large breasts and cut them in half. You’ll need about two pounds for four servings. When you return the chicken to the pan with the tomato mixture, put the fleshy side down. This will keep the chicken moist and juicy.
This dish is low in Saturated Fat and is a good source of Vitamin B6, Phosphorus, Selenium, Protein, Vitamin C and Niacin. Serve it with some whole wheat orzo and steamed broccoli.
Recipe
Adapted from Ellie Krieger
4 bone-in chicken breasts, skinless (about 2 lbs total)
salt & pepper
2 tsp olive oil
1 medium onion, cut in half and then sliced
1 green bell pepper, cut into thin strips
3 garlic cloves, minced
½ cup dry white wine
1 (14 oz) can diced tomatoes with garlic and onions
½ tsp dried oregano
dash red pepper flakes
Season chicken with salt & pepper. Heat oil in large skillet over medium-high heat. Brown chicken on both sides, about 8 minutes total. Remove chicken from pan.
Add onion and green pepper to pan, reduce heat to medium-low and cover pan. Stir occasionally. When vegetables have started to soften (after about 5 minutes), add garlic. Cook and stir for about a minute. Add wine and cook until liquid is reduced by half. Add tomatoes (with their juice), oregano and red pepper flakes. Simmer for about 10 minutes.
Return chicken to pan, flesh side down. Cover and simmer about 20 minutes or until chicken is done.
Makes 4 servings
Per serving: 220 calories, 4g fat (1g sat), 68mg cholesterol, 297mg sodium, 12g carb, 2g fiber, 6g sugar, 29g protein
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