Serves: 4 approx.
4 4-ounce raw, boneless, skinless chicken breasts (will yield approx. 3 oz cooked)
1 tablespoon plus 1 teaspoon olive oil, divided
1 large green bell pepper, cut into strips
1/2 medium brown onion, chopped
6 ounces brown mushrooms, sliced
4 garlic cloves, minced
1 can (about 14 ounces) no-salt-added diced tomatoes, un-drained
2 tablespoons tomato paste
4 ounces of water
1 teaspoon dried basil, crushed
4 tablespoons freshly grated Parmesan cheese
non-stick cooking spray
pepper to taste
- Spray a large skillet with the non-stick cooking spray and add the 1 tablespoon olive oil. Heat the oil over medium-high heat. Add the chicken and brown on both sides; remove and set aside.
- Add the remaining 1 teaspoon of oil to the same pan. Add the bell pepper, onion, mushrooms and garlic. Cook and simmer until mushrooms are lightly browned, about 3 to 4 minutes. Add tomatoes, tomato paste, water, basil and pepper; bring to a boil. Return chicken to skillet. Reduce heat; cover and simmer about 20 minutes or until chicken is no longer pink in center.
- Serve chicken with sauce; top each piece with 1 tablespoon of cheese.
*Nutrition Information: 257 calories, 31 g protein, 13 g carbohydrates, 9 g fat, 3 g sat, 0 g trans fat, 77 mg cholesterol, 111 mg calcium, 190 mg sodium, 528 mg potassium, 734 International Units Vit. A.
Serve with Spaghetti Squash