Four-pepper Baked Chicken

Mickey Strang of McKinleyville, California, has been a frequent Sunset contributor since 1946. Healthful cooking is not a fad to her. "Once you pass 60, how you've eaten shows up more and more in how good you feel," she says. "My husband and I eat fairly low-fat; I think that's one reason we're as spry and energetic as we are."

Yield: Makes 4 servings
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Nutritional Information

Amount per serving
  • Calories: 514
  • Calories from fat: 25%
  • Protein: 37g
  • Fat: 14g
  • Saturated fat: 5.6g
  • Carbohydrate: 58g
  • Fiber: 2.9g
  • Sodium: 462mg
  • Cholesterol: 138mg

Ingredients

  • 1 each red, green, and yellow bell pepper (1 1/4 lb. total)
  • 8 boneless, skinless chicken thighs (1 1/4 lb.), fat trimmed
  • 1 can (7 oz.) whole green chilies, cut lengthwise into 8 equal pieces
  • 1 cup reduced-fat sour cream
  • 1 teaspoon cornstarch
  • 3 to 4 cups hot cooked rice
  • Salt and pepper

Preparation

  1. 1. Preheat oven to 475°. Stem and seed bell peppers and thinly slice lengthwise. Place in a 9- by 13-inch baking dish and bake until tinged brown, about 15 minutes.
  2. 2. Meanwhile, trim fat from chicken, fold together the halves of each thigh to make a neat bundle, then wrap each with a chili piece.
  3. 3. Place chicken bundles on top of bell peppers; bake for 15 minutes. Smoothly blend sour cream with cornstarch and spoon over bundles. Continue to bake until chicken is no longer pink in center (cut to test), about 8 minutes.
  4. 4. Broil chicken 3 inches from heat until sour cream is speckled brown, about 2 minutes. Lift chicken and vegetables to a platter or to 4 individual plates; pour pan juices into a small pitcher. Serve chicken with hot cooked rice and pan juices. Season to taste with salt and pepper.
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