Bistro Chicken and Peppers

The garlic rub enhances the browning and adds flavor.


2 servings (serving size: 1 chicken breast half, 1/2 cup pepper mixture, and 1 cup potatoes)

Recipe from

Cooking Light

Nutritional 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


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)


Preheat broiler.

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.

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.

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