Roasted Chicken Breasts Mediterranean

Ingredients:

  • olive oil cooking spray
  • 4 4-ounce (120 g) skinless chicken breasts, all visible fat removed
  • 3 large cloves garlic, minced
  • 1/2 small onion, minced, about 2 tablespoons (30 g)
  • 1 red bell pepper, seeded, deveined and chopped
  • 3 tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g)
  • 1/4 cup (60 ml) dry white wine
  • freshly ground pepper
  • 1/4 cup(22.5 g) basil leaves, cut into thin slices, divided
  • extra basil for garnish

Preparation:

  1. Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
  2. Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
  3. Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
  4. Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving: 169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium

(Makes 4 servings)

Be sure to check out our other Diabetic Chicken Recipes on Cooking For Diabetics.

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