Roasted Chicken Breasts Mediterranean
(Makes 4 servings)
| 4 | 4-ounce (120 g) skinless chicken breasts, all visible fat removed |
| 3 | large cloves garlic, minced |
| 1/2 | small onion, minced, about 2 tablespoons (30 g) |
| 1 | red bell pepper, seeded, deveined and chopped |
| 3 | tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g) |
| 1/4 | cup (60 ml) dry white wine |
| 1/4 | cup(22.5 g) basil leaves, cut into thin slices, divided |
- Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
- Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
- Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
- Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.
| Per serving: | 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium |
| Diabetic exchanges: | 3 very lean meat, 0.5 carbohydrate (1.5 vegetable) |
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