3 or 4 chicken breasts
1 red pepper cut into thin strips
1/2 vidalia onion or some other sweet onion cut into thin strips
2 carrots sliced into strips
a few sliced mushrooms (optional)
1 cup low sodium fat free chicken broth
1 clove garlic chopped
For rub:
1/2 tsp each of
oregano
fennel seeds
dried basil
garlic salt
ground pepper
1/4 tsp thyme
3 tbsp balsamic vinegar
olive oil appx 2 tbsp total
dash salt and pepper
1. Rub chicken breasts with dry rub and place immediately in heated skillet coated in olive oil (or olive oil spray) cook 3 minutes on first side, then turn over, then cook one minute more.
2. Remove chicken from skillet, place in baking pan and bake at 400 in oven for about 20 minutes* until cooked through.
3. Meanwhile add a little more olive oil to skillet, add all veggies, cook 5 minutes, add broth and garlic.
4. Cook 3 more minutes.
5. Add balsamic vinegar. Add a dash of salt and pepper to veggies.
6. Serve chicken with balsamic vegetables on top.
I baked sweet potatoes to go with this meal. I just put three sweet potatoes in the oven on the rack. I did not wash them or poke them or wrap them in foil. You just have to put them on the rack and bake at 400 for one hour. We slice them open and eat directly out of the skin with some brown sugar and pecans.
* I put the chicken in the oven when the sweet potatoes had 20 mins left to go.
Comments from my household:
Pumpkin said:
"Its good" (then held two thumbs up)
Bubbs said:
"The chicken is cooked perfectly. Is there rosemary in this?"
Me: "No"
Bubbs: "Are you sure? I taste rosemary. You know I don't like rosemary".
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