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Spicy Basque Chicken
Spicy Basque Chicken

Category: Main Dish | Serves: 4

(52 ratings)

Nutrition Information:
Calories: 223
Protein: 30 g
Carbs: 19 g
Fat: 3 g
Saturated Fat: 1 g
Sodium: 384 mg
Fiber: 3 g

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Browned chicken is served simmered in a spicy tomato sauce with cayenne pepper and colorful bell peppers. Enjoy with brown rice or whole wheat pasta.
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.
5 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.
6 Serve chicken on a platter with the tomato sauce spooned over and garnished with fresh oregano.
7 ENJOY!

Ratings & Reviews
(52 ratings)
wow
Reviewed By: Diet.com Member
i loved it i made it and wow no regrets
Aug 24, 2010
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