Seared Chicken and Peppers with Cilantro Sauce

Yield: 4 servings (serving size: 1 chicken breast half, 2 bell pepper pieces, and about 1 tablespoon sauce)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 189
  • Calories from fat: 25%
  • Fat: 5.2g
  • Saturated fat: 0.9g
  • Monounsaturated fat: 2.9g
  • Polyunsaturated fat: 0.7g
  • Protein: 27.9g
  • Carbohydrate: 6.7g
  • Fiber: 1.7g
  • Cholesterol: 66mg
  • Iron: 3.1mg
  • Sodium: 607mg
  • Calcium: 55mg

Ingredients

  • 1/2 cup picante sauce
  • 4 (4-ounce) skinned, boned chicken breast halves
  • 1 red bell pepper, quartered lengthwise
  • 1 yellow bell pepper, quartered lengthwise
  • 1 garlic clove, peeled
  • 1 jalapeño pepper, seeded
  • 1 1/2 cups fresh cilantro leaves
  • 1 tablespoon olive oil
  • 1 1/2 teaspoons all-purpose flour
  • 1/3 cup fat-free, less-sodium chicken broth
  • 1/4 teaspoon salt
  • Cooking spray
  • Fresh cilantro sprigs (optional)

Preparation

  1. Combine first 4 ingredients in a large zip-top plastic bag; seal and marinate in refrigerator for 20 minutes.
  2. Prepare grill or broiler.
  3. Drop the garlic and jalapeño through food chute with food processor on, and process until minced. Add cilantro leaves; process until finely minced. Heat oil in a small saucepan over medium heat until hot. Add flour; cook 1 minute, stirring constantly with a whisk. Add cilantro mixture, broth, and salt; cook 4 minutes or until slightly thick, stirring occasionally. Remove from heat; keep warm.
  4. Remove the chicken and bell pepper pieces from bag, and reserve marinade. Place chicken and bell pepper pieces on grill rack or broiler pan coated with cooking spray. Cook 5 minutes on each side or until the chicken is done, basting with marinade. Divide cilantro sauce evenly among 4 plates. Arrange the chicken and bell pepper pieces on top of the sauce. Garnish with cilantro sprigs, if desired.
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