Friday, 18 October 2013

Chicken "Picasso"

A delicious, colorful and fragrant chicken dish the entire family will love.

Ingredients:  (Serves 4)
  • 4 - 4oz extra lean, skinless, boneless chicken breast
  • 1 tsp salt
  • 1 tbsp pepper
  • 1 medium onion - chopped
  • 3 bell peppers - chopped with ribs and seeds removed
  • 2 cloves garlic - minced
  • 1/2 cup fat-free, low sodium chicken stock
  • 14 oz canned tomatoes
  • 1 tsp Italian Seasoning
  • 1/2 cup fat free half & half
  • 1/2 cup part-skim shredded mozzarella
  1. Preheat oven to 400
  2. Prep a baking dish with a light coating of nonstick spray, set aside
  3. Season the chicken with salt, pepper and garlic powder (or any other seasonings you prefer)
  4. In a medium skillet sear the chicken until it has some color on it, but not cooked through
  5. While the chicken is cooking prep all your veggies by chopping the onion, peppers & garlic
  6. Once chicken is seared remove to prepared baking dish
  7. Add onion into the pan the chicken was in and cook until tender, then remove to dish with the chicken
  8. Cook the peppers right after the onions until tender and then place in dish with the chicken and onions
  9. Make sure there are veggies below and on top of the chicken
  10. Add in garlic and cook for 30 seconds
  11. Pour in chicken stock, tomatoes & Italian Seasoning and stir to combine
  12. Pour in half & half and simmer for 5 minutes
  13. Pour tomato sauce over chicken and veggies
  14. Cover pan with foil and bake for 30 minutes
  15. Remove foil and divide cheese over each chicken breast and bake for an additional 10-15 minutes, or until cheese is melted and browned

Nutritional Info
Calories: 219 Total Fat: 7.1 g Saturated Fat: 3 g Trans Fat: 0 g Cholesterol: 78.1 mg
Sodium: 1120 mg Total Carbs: 14.8 g Dietary Fiber: 3.8 g Sugars: 7.4 g Protein: 25.5 g
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