Chicken with Asparagus and Roasted Red Peppers

09Feb10

This recipe? A winner. Not only is it low-calorie, but it’s also so delicious that my husband insists I never make quite enough. Did I add that it’s colorful, inexpensive, oh, and quick? While the picture I’ve attached below is, well, a lame cell phone pic, it does give you an idea of what this recipe will look like when you’re finished.

A quick recommendation for the short on time: You can certainly use jarred roasted red peppers and canned diced tomatoes for this recipe. I’ve tried it with the homemade and natural ingredients, as well as the convenient canned and jarred ones, and both have been acceptable. But I will say this… using a fresh tomato and your own roasted peppers kicks the flavor/appearance factor up by a thousand. In a pinch, fake will do. But if you have five or ten extra minutes to spare – choose quality!

Chicken with Asparagus and Roasted Red Peppers
Serves Two

1/2 cup chicken broth
1 lb boneless, skinless chicken breast
1 cup onion – chopped
1/2 lb asparagus – chopped into bite-size pieces
3 cloves garlic
3 Red Peppers
1/2 cup tomato – chopped
2 tsp balsamic vinegar
1 oz. grated part-skim mozzarella cheese
1 tsp olive oil (optional)
2 cups brown rice – cooked (optional)

Roasted Red Peppers: Preheat your oven broiler. Halve your red peppers lengthwise and remove stems and seeds. You may choose to use the optional olive oil to give their outsides a quick rub (to help the roasting), but it’s not necessary with most ovens. Cover a shallow baking pan or a cookie sheet with foil (saves on clean-up later!) and arrange your peppers cut side down. Broil the peppers four to six inches from the broiler until well-charred–it may get a little smokey-sweet in your kitchen, but that’s fine! Once your peppers are decently charred, transfer them to a bowl and cover with plastic wrap. Let them sit for about 20 minutes. When peppers are cool enough to touch without burning you, peel off the skin. Set aside!

Meanwhile, brown chicken in large, non-stick skilled with chopped onions. Once browned, add broth and simmer (approx. 15 mins) until chicken is almost cooked.

Add asparagus, your newly roasted red peppers (cut to bite-size pieces first), and garlic. Cook approximately 10 minutes, or until asparagus is tender. Add tomatoes and balsamic vinegar in the last two minutes of cooking. Optional: serve over a bed of brown rice, 1 cup for each plate.

Once you’ve dished up, sprinkle an equal amount of grated mozzarella over each (1/2 ounce for each plate).

Calorie Breakdown

PER SERVING*:
8 oz. Boneless, Skinless Chicken Breast [218 calories]
1/2 cup onion – chopped [032 calories]
1/4 lb Asparagus [025 calories]
1 1/2 Fresh Roasted Red Peppers [060 calories]
1/4 cup tomato – chopped [016 calories]
1 tsp balsamic vinegar [005 calories]
0.5 oz mozzarella – grated [045 calories]

Optionals:
1/2 tsp olive oil (optional) [020 calories]
1 cup brown rice – cooked [218 calories]

TOTAL PER SERVING: 401 calories
TOTAL PER SERVING w/OPTIONALS: 639

*calorie estimates are general estimates and may vary depending on the brand or exact amounts you use; to be certain of your calorie count, use a food scale and a resource like http://www.caloriecount.about.com to help you track more accurately.

Advertisements


No Responses Yet to “Chicken with Asparagus and Roasted Red Peppers”

  1. Leave a Comment

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s


%d bloggers like this: