The other day, there was the most absolutely gorgeous and tempting issue of Cooking Light magazine on the shelf at the grocery store that I absolutely could not bypass. The title of the issue was “Best Recipes of the Past 50 Years of Cooking Light” and therefore I absolutely had to have it. I found this recipe in there, and I’m so glad I did. This is nothing fancy, but it’s easy to make, tastes delicious, and definitely can be classified as a healthy dish because of the low calories and the huge amount of colorful vegetables on top. In addition, if you serve it with the Rosemary Mascarpone Mashed Potatoes, you’ll have a great vehicle to sop up some of the delicious balsamic marinade for the peppers.
1 teaspoon salt
1 ¼ teaspoons fennel seeds, crushed
½ teaspoon freshly ground black pepper
½ teaspoon garlic powder
½ teaspoon dried oregano
3 skinless, boneless chicken breasts (about 24 ounces total weight), halved [600 calories]
2 tablespoons olive oil, divided [240 calories]
1 large red bell pepper, thinly sliced
1 large yellow bell pepper, thinly sliced
1 large shallot, thinly sliced
2 large sprigs of fresh rosemary, leaves removed and finely chopped
1 tablespoon olive oil [120 calories]
1 cup low-sodium chicken broth [10 calories]
1 tablespoon balsamic vinegar [10 calories]
1/8 teaspoon salt
¼ teaspoon freshly ground black pepper
Calories per serving: 245 calories (chicken only) or 410 with the Rosemary Mascarpone Mashed Potatoes
Pre-heat the oven to 350 degrees F. In a small bowl, crush the fennel seeds, then combine with the salt, pepper, garlic powder, and oregano. On a clean work surface, halve the chicken breasts, then brush each side of the chicken with 1 tablespoon of the olive oil. Rub the spice mixture onto either side of the chicken breasts.
Heat a large skillet over medium-high heat and add the remaining 1 tablespoon of olive oil. When the oil is nearly smoking, add the chicken breasts to the skillet, and cook until the first side is browned, about 3 – 5 minutes. Flip the chicken breasts and brown the other side, about 2 minutes.
While chicken is cooking, spray a large casserole baking dish with cooking spray. When chicken is browned, arrange breasts side by side in the casserole dish. Bake the chicken in the oven for about 10 minutes, or until the internal temperature of the breasts is at least 165 degrees F.
While chicken is baking, heat the skillet over medium-high heat. Add the olive oil, swirling the skillet to coat well. Add the bell peppers, shallot, and rosemary to the skillet when the oil is hot and sauté for about 3 minutes.
Stir in the chicken broth and scrape up the browned bits on the bottom of the pan. Reduce the heat to medium-low and simmer for about 5 minutes. Return the heat to medium-high, then stir in the balsamic vinegar, salt, and pepper. Cook for about 3 minutes, stirring frequently.
Serve the pepper mixture spooned over the chicken breasts alongside the Rosemary Mascarpone Mashed Potatoes.
The original version of this recipe was featured in the recent issue of Cooking Light magazine, which listed some of the best recipes of the past 50 years of the magazine. The original printing of the recipe was provided by Ivy Manning, and was featured in the January/February 2010 issue of Cooking Light. We didn’t feel like the original recipe provided enough of the spice mixture for the chicken, or a large enough serving of potatoes, so we edited those components of the recipe. If you’d like the original, it can be found here
Roast Chicken with Balsamic Peppers.