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Roasted Chicken Breasts Mediterranean
olive oil cooking spray
4 (4-oz.) skinless chicken breasts, all visible fat removed
3 large cloves garlic, minced
1/2 small onion, minced, about 2 tbsp.
1 red bell pepper, seeded, deveined & chopped
3 tomatoes, peeled, seeded, chopped, about 3/4 lb.
1/4 cup dry white wine
freshly ground pepper
1/4 cup basil leaves, cut into thin slices, divided
extra basil for garnish
Preheat oven to 400ºF.
Coat a non-stick skillet with cooking spray and sauté the chicken breasts until
brown on both sides. Remove from pan and set aside.
Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3
minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for
another 4 minutes.
Place the chicken breasts in a oven proof dish, place half of the sliced basil
on top, and pour the tomato sauce around the chicken pieces. Cover securely with
Bake for 20-25 minutes or until done.
Remove the chicken breasts to a serving platter and then reduce the sauce for 5
minutes until it thickens. Pour over the chicken and top with remaining basil.
Serve either hot, or at room temperature.
Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat
(0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol,
84 mg sodium
Diabetic exchanges: 3 very lean meat, 0.5 carbohydrate (1.5 vegetable)
WW Points: 3
Makes 4 servings