Perfect Chicken Pizzaiola - 27g Carbs, 7g Fiber
From: New York City chef Rocco DiSpirito via www.prevention.com
1 Tbsp olive oil
4 boneless, skinless chicken breasts
1/4 tsp salt
1/4 tsp black pepper
3 potatoes, peeled, and cut into 8 pieces
1 onion, chopped
3 Tbsp tomato paste
2 green bell peppers, cored, seeded, and sliced lengthwise into
1/2" pieces
2 tsp dried oregano
1/8 tsp red-pepper flakes
1 can (14.5 oz) Italian-style diced tomatoes
1 can (14.5 oz) low-sodium chicken broth
1. Preheat the oven to 350 degrees F.
2. Heat the oil in a large ovenproof skillet over medium heat
3. Season the chicken on both sides with the salt and pepper. Sauté
the breasts until browned on both sides.
4. Transfer the chicken to a large plate, and cover. Add the potatoes,
onion, peppers, oregano, and pepper flakes to the skillet. Sauté for
10 to 15 minutes, until just tender. Add the tomatoes, tomato paste,
and broth. Bring it to a boil, and remove from the heat. Add the
chicken breasts to the skillet, cover tightly, and place in the oven.
Bake for 45 minutes, and serve.
Makes 4 Servings
Per Serving:
360 Calories, 47g Protein, 27g Carbs, 7g Fat, 2g Sat Fat,
100mg Cholesterol, 7g Fiber, 820mg sodium