This skillet chicken dish lets you add vegetables like onions, peppers, and mushrooms to your chicken. And there's only one dish to clean!
Serves: 4 servings
- 1 can (14 1/2 ounces) unsalted tomatoes, crushed
- 2 tablespoons tomato paste
- 1 teaspoon dried Italian seasoning
- 1/4 teaspoon crushed red pepper
- 4 boneless skinless chicken breast halves (about 4 ounces each)
- 1/2 teaspoon salt
- 1/2 teaspoon coarsely ground black pepper
- 1/4 cup dry white wine or chicken broth
- 1 1/2 teaspoons crushed fresh garlic
- 1 medium yellow onion, cut into thin wedges
- 1 medium green pepper, cut into thin strips
- 1 1/2 cups sliced fresh mushrooms
- 1/4 cup grated nonfat or regular Parmesan cheese (optional)
- Place the tomatoes, tomato paste, Italian seasoning, and red pepper in a medium-sized bowl, and stir to mix well. Set aside.
- Rinse the chicken with cool water, and pat it dry with paper towels. Place the chicken pieces on a flat surface, and use a meat mallet to pound each piece to 1/4-inch thickness. Sprinkle both sides of the chicken pieces with the salt and pepper.
- Coat a large nonstick skillet with nonstick olive oil cooking spray, and preheat over medium-high heat. Place the chicken in the skillet, and cook for 3 to 4 minutes on each side, or until nicely browned and no longer pink inside. Transfer the chicken to a platter, and cover to keep warm.
- Add the wine or broth to the skillet, and cook over medium-high heat for a minute or 2, or until most of the liquid has evaporated. Add the garlic, onion, green pepper, and mushrooms, and stir-fry for about 4 minutes, or until the vegetables are crisp-tender. Add a little more wine or broth if the skillet becomes too dry.
- Move the vegetables to one side of the skillet, and return the chicken to the skillet. Arrange the vegetables over and around the chicken.
- Pour the tomato mixture over the chicken and vegetables, and bring to a boil over medium-high heat. Reduce the heat to low, cover, and simmer for about 10 minutes, or until the flavors are well blended and the vegetables are tender. Serve hot with your choice of pasta, topping each serving with a tablespoon of Parmesan, if desired.
Excerpted from The Best-Kept Secrets of Healthy Cooking by Sandra Woodruff, R.D. Copyright © 2000 by Sandra Woodruff.
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