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Lemony Spanish Pepper Chicken

Yield 4 servings (serving size: 2 chicken thighs and 1/2 cup pepper mixture)
To make quick work of seeding a bell pepper, try this technique: Set the pepper on your cutting board, stem side up. Slice off the four "sides," which will fall away to leave the stem, membranes, and seeds standing. Discard stem, membranes, and seeds, and cut the pepper pieces into strips.

Ingredients

  • 8 (6-ounce) chicken thighs, skinned
  • 1 1/2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon paprika
  • Cooking spray
  • 1 1/2 cups red bell pepper strips
  • 1 1/2 cups green bell pepper strips
  • 1 tablespoon grated lemon rind
  • 1/4 cup fresh lemon juice
  • 1/2 cup fat-free, less-sodium chicken broth
  • 2 tablespoons ketchup

Nutrition Information

  • calories 267
  • caloriesfromfat 26 %
  • fat 7.8 g
  • satfat 2 g
  • monofat 2.4 g
  • polyfat 2 g
  • protein 39.4 g
  • carbohydrate 8.7 g
  • fiber 1.9 g
  • cholesterol 161 mg
  • iron 2.8 mg
  • sodium 609 mg
  • calcium 40 mg

How to Make It

  1. Sprinkle the chicken with oregano, salt, black pepper, and paprika. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and sauté 3 minutes or until lightly browned. Turn chicken over; top with bell peppers, rind, and juice. Cover, reduce heat, and simmer for 30 minutes or until chicken is done. Remove chicken from pan. Combine broth and ketchup in a small bowl. Stir ketchup mixture into pan; bring to a boil. Serve pepper mixture with chicken.