Chicken with Bell Peppers and Mushrooms

  • Serves: 6


Description

Add a whole-grain roll and tossed salad for a dinner to please the whole family.

Ingredients

1/3 cup all-purpose flour
1/4 teaspoon pepper
1/4 teaspoon salt
6 boneless, skinless chicken breast halves (about 4 ounces each)
2 teaspoons olive oil
8 ounces medium button mushrooms, quartered
1 1/2 medium red bell peppers, cut into strips
3 medium garlic cloves, minced
1 1/2 cups fat-free, low-sodium chicken broth
1/3 cup white wine (regular or nonalcoholic)
2 tablespoons fresh lemon juice
1/2 cup sliced green onions (green and white parts)
Snipped fresh parsley

Cooking Instructions

In a medium resealable plastic bag, combine the flour, pepper, and salt.

Discard all the visible fat from the chicken. Put the chicken with the smooth side up between two pieces of plastic wrap. Using a tortilla press, the smooth side of a meat mallet, or a rolling pin, lightly flatten the breasts to a thickness of 1/4 inch, being careful not to tear the meat.

Add several pieces of the chicken to the bag. Seal the bag and shake to coat the chicken. Shake off the excess flour. Set the chicken on a plate. Repeat with the remaining chicken.

Heat a large nonstick skillet over medium-high heat. Pour the oil into the skillet and swirl to coat the bottom. Cook half the chicken for 2 to 3 minutes, turning to brown lightly on both sides. Transfer to a plate. Repeat with the remaining chicken.

Add the mushrooms, bell peppers, and garlic to the skillet. Reduce the heat to medium low. Cook, covered, for 7 to 9 minutes, stirring occasionally.

Pour in the broth, wine, and lemon juice. Add the chicken. Increase the heat to medium. Cook for 10 minutes, or until the sauce thickens slightly, stirring occasionally.

Stir in the green onions. Cook for 1 minute.

To serve, sprinkle with the parsley.


Nutritional Analysis
Per serving
Calories Per Serving
198
Total Fat
3 g
Saturated Fat
.5 g
Polyunsaturated Fat
.5 g
Monounsaturated Fat
1.5 g
Cholesterol
66 mg
Sodium
193 mg
Carbohydrates
10 g
Fiber
2 g
Sugar
2 g
Protein
29 g

Dietary Exchanges


1/2 other carbohydrate, 3 very lean meat



This recipe is reprinted with permission from The New American Heart Association Cookbook, Seventh Edition, Copyright © 2004 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.