Spicy Basque Chicken

(makes 4 servings)

Ingredients:

• 1 tsp paprika
  
  


• 3 tbsp all-purpose flour
  
  


• 4 skinless and boneless chicken breast halves
  
  


• Low-fat cooking spray
  
  


• 2 red bell peppers (or yellow), cut into bite-sized pieces
  
  


• 1 thinly sliced onion
  
  


• 3 cloves minced garlic
  
  


• ⅛ tsp cayenne pepper
  
  


• 1 (14½oz.) can diced tomatoes, undrained
  
  


• ¼ cup low-sodium chicken broth
  
  


• ¼ cup pitted and sliced olives
  
  


• 1 tbsp fresh oregano
  
  

Preparation:

• Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
  
  


• Spray low-fat cooking spray in a medium-sized skillet then increase heat to medium-high. Add chicken and cook for about 4-5 minutes or until browned on each side. Remove chicken from skillet and set aside.
  
  


• Add the red bell pepper, onion, and garlic in the same skillet and stir fry for about 3-4 minutes or until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
  
  


• Add the tomatoes, chicken broth and olives then increase heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Reduce heat to medium-low, cover and simmer until chicken is cooked through and no longer pink in the center of the thickest part of the meat (about 10-15 minutes).
  
  


• Serve chicken on a platter with the tomato sauce spooned over and top with fresh oregano.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (340 g)): 223 Calories, 30 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 384 mg sodium