Sunday, January 22, 2012

Chicken and Pepper Saute

I love onions, peppers, & garlic together & while I was making this, I found myself intoxicated by the smell. Not to mention, the chicken is slightly battered. Combine those two aspects and you have to be what I consider a delicious lunch dish. And low calorie! With HUGE servings!

Recipe from Better Homes Test Kitchen.
Yields 4 servings.
236 calories per serving.

1/4 c flour
1/4 tsp salt
1/4 tsp pepper
1 1/4lb boneless, skinless chicken breasts, cut into 1/4s
1 tbsp olive oil
2 small green peppers, chopped
1 small onion, cut in half and sliced
2 cloves garlic, minced
3 plum tomatoes, diced
2/3 c reduced sodium chicken broth
1 tbsp lemon juice

In a shallow bowl combine flour, salt, & black pepper.
Dip chicken into flour mixture coating both sides & tapping off the excess.

In a large skillet, heat oil over medium heat.
Add chicken to skillet & cook for 8 - 12 minutes, turning only once.
Remove chicken from skillet.

Place pepper, onion, & garlic in skillet.
Cook & stir for 2 minutes.
Remove from heat & add tomatoes, chicken broth, & lemon juice.
Stir to combine & return to heat.

Bring to a boil & reduce heat.
Boil for 4 minutes, until liquid has slightly thickened.

Combine chicken & pepper mixture & enjoy!

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