Monday, February 2, 2009

Sauteed Chicken w/ Tangy Tomato Sauce

This low-fat chicken recipe uses red wine vinegar to add some bite to the homemade tomato sauce without all the added sugar of canned sauce. If you're looking for what to do with the leftover tomato paste, check out Nikki's tip below!

2 Tbs flour
½ tsp salt, divided
½ tsp freshly ground black pepper, divided
4 skinless boneless chicken breast halves (about 1 lb. total)
2 tsp olive oil
3 whole scallions, thinly sliced
2 cloves garlic, minced
¼ cup red wine vinegar
2/3 cup 99% fat-free chicken broth, low-sodium
1 medium tomato, coarsely chopped
2 Tbs tomato paste
1 medium yellow bell pepper, seeded and cut into ½-inch-wide strips
½ tsp dried thyme
¼ tsp dried rosemary

In a low wide bowl, combine flour, ¼ tsp. salt, and ¼ teaspoon of pepper. Dredge chicken in flour mixture, shaking off the excess. In a large nonstick skillet, heat oil until hot but not smoking over medium-heat. Add chicken and cook until golden brown, about 2 minutes per side. Transfer chicken to a plate. Set aside.

Add scallions and garlic to pan and cook until scallions are softened, about 1 minute. Add vinegar, increase heat to high and cook until slightly evaporated, about 1 minute. Add remaining ingredients, plus remaining ¼ tsp. salt and ¼ tsp. pepper. Bring to a boil, add chicken, reduce to a simmer; cover and cook until chicken is cooked through, about 8 minutes. Divide chicken and sauce among 4 bowls and serve.

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