Estimated Nutrition (whole recipe, rough)
What these numbers assume — 9 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Onion | 1 medium (110g) | 44 |
| Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Olive | 1 large (4g) | 4 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 3 tablespoons all-purpose flour
- 4 skinless and boneless chicken breast halves
- Lowfat cooking spray
- 2 bell peppers (any color), cut into bite-sized pieces
- 1 onion, thinly sliced
- 3 cloves garlic, minced
- 1 teaspoon paprika
- 1/8 teaspoon cayenne pepper
- 1 14-1/2 ounce can diced tomatoes, undrained
- 1/4 cup low-sodium chicken broth
- 1/4 cup olives, pitted and sliced
- 1 tablespoon fresh oregano
Directions
1.Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
2.Spray a medium skillet with lowfat cooking spray then raise heat to medium-high. Add chicken and cook until browned on each side (about 4-5 minutes.) Remove chicken from skillet and set aside.
3.To the same skillet, add the bell pepper, onion, and garlic and stirfry for 3-4 minutes until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
4.Add the tomatoes, broth and olives then raise heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Lower heat to medium-low, cover and simmer for about 10-15 minutes or until chicken is cooked through and no longer pink in the center of the thickest part of the meat.
5.Serve chicken on a platter with the tomato sauce spooned over and garnished with fresh oregano.