Rabu, 13 April 2011

Chicken Oregano with Sweet Peppers

(makes 4 servings)

Weight Loss Recipes : Chicken Oregano with Sweet Peppers Ingredients:

  • 1.5 lbs.(about 0.68 kg.) chicken pieces, skin removed


  • ¼ tsp salt


  • ¼ tsp ground pepper


  • ¼ cup onion, chopped


  • ¼ cup dry white wine


  • ¼ cup fresh parsley, chopped


  • ¾ cup reduced sodium chicken broth


  • 1 clove garlic, chopped


  • 1 lemon, sliced


  • 1 tomato, chopped


  • 1 tbsp fresh oregano (or 1 tsp dried)


  • 1 sweet green pepper, cut into strips


  • 1 sweet red pepper, cut into strips


  • Non-fat cooking spray


  • Cooked white rice


Preparation:

  • Sprinkle chicken with ground pepper and salt.


  • Lightly coat non-fat cooking spray in a nonstick skillet.


  • Cook chicken over medium heat for about 15 minutes or until light brown, turning once. Reduce heat.


  • Sprinkle garlic, half of tomato, lemon, onion, oregano and parsley over chicken pieces in skillet.


  • Add white wine and chicken broth.


  • Cover and simmer for about 15 minutes.


  • Add remaining tomato and sweet green peppers, cover and continue to simmer until chicken is tender (about 7 to 10 minutes) and cooked through.


  • Serve with cooked rice.


Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (346 g)): 236 Calories, 41 g Protein, 8 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 1 g saturated fat, 99 mg cholesterol, 275 mg sodium

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