Two-Pepper Chicken With Roll, Salad and Fruit
Ready In: 35 mins
Serves: 1
Ingredients
- 1 garlic clove
- 4 ounces boneless skinless chicken breasts, raw
- 1⁄8 teaspoon black pepper
- 1 teaspoon extra virgin olive oil
- 1⁄2 medium green bell pepper
- 1⁄2 medium red bell pepper
- 1 1⁄2 fluid ounces fat-free low-sodium chicken broth
- 1⁄4 cup diced tomato, canned
- 1 cup mixed salad green
- 1⁄2 cucumber
- 1 tablespoon fat-free salad dressing, favorite flavor
- 1 whole wheat roll
- 1 cup cantaloupe ball, fresh (or frozen)
Directions
- Peel and crush garlic clove. Slice chicken breast crosswise into thin slices.
- On a plate, mix the garlic and pepper; add the chicken strips and toss until well coated.
- In a medium non-stick skillet, heat the olive oil over high heat.
- Add the chicken and stir-fry for 2 to 3 minutes, or until lightly browned and cooked through; transfer to a clean plate.
- Add bell peppers and 1/2 ounce (1 tablespoon) of stock to the skillet and stir-fry for 3 to 4 minutes, or until peppers start to soften and brown.
- Add tomatoes and 1 ounce (2 tablespoons) of stock, and bring to a boil.
- Reduce heat to low, cover and simmer, stirring occasionally, for 3 to 4 minutes, or until peppers are very tender.
- Return the chicken to the skillet. Cover and simmer for 3 minutes, or until chicken is heated through and flavors are blended.
- Serve with mixed green salad and whole wheat roll.
- To prepare salad, wash mixed greens and cucumber; peel and slice cucumber thinly; toss with dressing.
- Enjoy fresh or frozen (thawed) melon balls for dessert.
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