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Mediterranean Chicken and Vegetables

mediterranean chicken vegetables
Ingredients:
  • (1 Tbsp.) all-purpose flour
  • (1/2 tsp.) dried marjoram or thyme
  • (1/4 tsp.) black pepper
  • (1/8 tsp.) salt
  • (2 4-oz.) skinned, boned chicken breast halves
  • (1 tsp.) olive oil
  • (2/3 cup) red bell pepper strips
  • (1/2 cup) red onion, vertically sliced
  • (1/3 cup) fat-free, less-sodium chicken broth
  • (1 tsp.) white wine vinegar
  • (1/4 cup) crumbled feta cheese, divided
  • Oregano sprigs (optional)
Servings
2
Dinner

Mediterranean Chicken and Vegetables

Lean chicken breast halves coated in herb flour and cooked until crispy, served with cheesy sauteed vegetables.

Preparation Time
About 10 minutes
Cook Time
About 15 minutes

    Instructions

  1. 1Spray a large nonstick skillet with cooking spray and place it over medium-high heat.
  2. 2In a shallow dish, combine flour, marjoram/thyme, pepper and salt. Coat both sides of chicken with mixture. Cook 8 minutes, turning halfway through. Set aside on a plate with a foil tent.

  3. 3Cook bell pepper, onion, broth and vinegar in the same pan for 5 minutes, stirring often. Transfer to a bowl, add 2 Tbsp. cheese, stir to combine.

  4. 4Turn heat down to low, place chicken back in pan, top with 2 Tbsp. cheese, cover and cook 2 minutes. Serve with vegetables.

Nutritional Information

Serving Size: 1/2 of dish

Amount Per Serving:
  • Calories 234
  • Total Fat 7.3 g
  • Total Carbohydrate 8.2 g
  • Protein 29.8 g
  • Cholesterol 78 mg
  • Sodium 461 mg
  • Fiber 1.3 g

Additional Information

Recipe Category: Dinner

Recipe Subcategory: Entrées with Poultry

Recipe Ethnicity: Greek/Mediterranean

Dietetic Info:
  • Glycemic Index:
  • Gluten Free: No

Vegetarian/Allergen Info: Contains Poultry, Dairy

NOTE: Glycemic Index Scale: Low=0-55, Medium=56-69, High=70 or greater.

 


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