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Bistro Chicken and Peppers

Yield 2 servings (serving size: 1 chicken breast half, 1/2 cup pepper mixture, and 1 cup potatoes)
The garlic rub enhances the browning and adds flavor.

Ingredients

  • 1 medium red bell pepper
  • 1 medium yellow bell pepper
  • 1/4 teaspoon salt
  • 1 garlic clove, coarsely chopped
  • 2 (6-ounce) skinless, boneless chicken breast halves
  • 3/4 teaspoon vegetable oil
  • 2 tablespoons finely chopped shallots
  • 1/2 cup fat-free, less-sodium chicken broth
  • 1 teaspoon curry powder
  • 1/8 teaspoon dried thyme
  • 1/8 teaspoon fennel seeds
  • 2 cups prepared packaged mashed potatoes (such as Simply Potatoes)

Nutrition Information

  • calories 411
  • caloriesfromfat 14 %
  • fat 6.5 g
  • satfat 0.9 g
  • monofat 1 g
  • polyfat 1.7 g
  • protein 45 g
  • carbohydrate 42.7 g
  • fiber 5.5 g
  • cholesterol 99 mg
  • iron 2.5 mg
  • sodium 1074 mg
  • calcium 49 mg

How to Make It

  1. Preheat broiler.

  2. Cut bell peppers in half lengthwise, and discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 15 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 20 minutes. Peel and cut into (1/2-inch) strips; set aside.

  3. Combine salt and garlic on a cutting board; chop until mixture becomes a coarse paste. Rub garlic mixture over chicken. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes or until golden, turning once. Add shallots; cook 1 minute, stirring frequently. Add broth, curry, thyme, and fennel. Cover, reduce heat, and simmer 10 minutes. Add peppers; cook 2 minutes or until chicken is done.

  4. Warm the mashed potatoes according to package directions. Serve potatoes with chicken and pepper mixture.