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Photo: Becky Luigart-Stayner Photo by: Photo: Becky Luigart-Stayner

Feta Chicken and Vegetables

Crumbled feta cheese and fresh vegetable strips bring the flavor of the Mediterranean to the table in no time with this quick all-in-one dish.

Cooking Light OCTOBER 1999

  • Yield: 2 servings

Ingredients

  • 1 tablespoon all-purpose flour
  • 1/2 teaspoon dried marjoram or thyme
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 2 (4-ounce) skinned, boned chicken breast halves
  • 1 teaspoon olive oil
  • Cooking spray
  • 2/3 cup red bell pepper strips
  • 1/2 cup vertically sliced red onion
  • 1/3 cup fat-free, less-sodium chicken broth
  • 1 teaspoon white wine vinegar
  • 1/4 cup (1 ounce) crumbled feta cheese, divided
  • Oregano sprigs (optional)

Preparation

Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm. Add bell pepper, onion, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. Spoon bell pepper mixture into a bowl; stir in 2 tablespoons cheese. Return chicken to pan, and sprinkle with 2 tablespoons cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 2 plates, and top each serving with a chicken breast half. Garnish with oregano sprigs, if desired.

Nutritional Information

Amount per serving
  • Calories: 234
  • Calories from fat: 28%
  • Fat: 7.3g
  • Saturated fat: 2.8g
  • Monounsaturated fat: 2.7g
  • Polyunsaturated fat: 0.7g
  • Protein: 29.8g
  • Carbohydrate: 8.2g
  • Fiber: 1.3g
  • Cholesterol: 78mg
  • Iron: 1.8mg
  • Sodium: 461mg
  • Calcium: 95mg
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Feta Chicken and Vegetables recipe

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