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Balsamic Vinegar Chicken with Almond Peppers

Yield 6 servings (serving size: 1 chicken breast half and 1/2 cup bell peppers)

Ingredients

  • 2 large red bell peppers (about 3/4 pound)
  • 2 large green bell peppers (about 3/4 pound)
  • 2 teaspoons olive oil
  • 1/3 cup raisins
  • 1/4 cup balsamic vinegar
  • 1 1/2 teaspoons sugar
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1/4 cup slivered almonds, toasted
  • 6 (4-ounce) skinned, boned chicken breast halves
  • 3 tablespoons dry breadcrumbs
  • 3 tablespoons grated Parmesan cheese
  • 1/4 cup all-purpose flour
  • 2 egg whites
  • 2 teaspoons olive oil
  • 2 tablespoons balsamic vinegar
  • 2 tablespoons water

Nutrition Information

  • calories 288
  • caloriesfromfat 30 %
  • fat 9.5 g
  • satfat 2 g
  • monofat 4.9 g
  • polyfat 1.7 g
  • protein 31.3 g
  • carbohydrate 19.4 g
  • fiber 2.6 g
  • cholesterol 74 mg
  • iron 2.8 mg
  • sodium 253 mg
  • calcium 73 mg

How to Make It

  1. Cut bell peppers into 2 x 2 1/2-inch strips. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add peppers; sauté 8 minutes. Add raisins; sauté 1 minute. Add 1/4 cup vinegar, sugar, salt, and black pepper; cook 1 minute. Remove from heat; stir in almonds. Set aside, and keep warm.

  2. Place each piece of chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine breadcrumbs and cheese in a shallow dish. Place flour in a shallow dish; dredge each chicken piece in flour, and dip in egg whites. Dredge chicken in breadcrumb mixture.

  3. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the chicken, and cook for 3 minutes on each side or until done. Remove from heat. Place the chicken and bell pepper mixture on a serving platter; set aside, and keep warm.

  4. Add 2 tablespoons vinegar and water to pan; stir with a wooden spoon to loosen browned bits. Spoon mixture over chicken and bell pepper mixture.