Balsamic Chicken

This simple, one-pot meal is a weeknight staple in my house. The dish gets its kick from rich, tangy balsamic vinegar, one of my all-time favorite flavor enhancers. Packed with lean protein from the chicken plus fiber-rich veggies, this satisfying, low-cal meal will keep you feeling full long after you finish your plate.

Serves 4.

INGREDIENTS

  • 1 large yellow onion, thinly sliced
  • 1 large red bell pepper, sliced
  • 4 to 5 garlic cloves, minced (may substitute 1 teaspoon garlic powder)
  • 4 boneless, skinless chicken breasts, medium-thin (may substitute 8 chicken tenders)
  • ½ cup balsamic vinegar (use a good-quality, aged variety if possible)
  • 1 (15-ounce) can diced tomatoes with liquids, preferably no salt added
  • Kosher salt (optional)
  • Black Pepper (optional)
  • Red pepper flakes (optional)

DIRECTIONS

Liberally coat a large sauté pan with oil spray, and preheat it over medium-high heat. Add the onion, bell pepper, and garlic (or sprinkle in the garlic powder if using). Sauté for 3 to 5 minutes, until the onions and peppers begin to soften. Add additional oil spray or a tablespoon of water if the vegetables start to stick to the bottom of the skillet.?Add the chicken to the pan and sauté for about 4 minutes on each side or until lightly browned.

Add the balsamic vinegar and canned tomatoes. Reduce the heat to medium-low, cover, and cook for about 20 minutes, stirring occasionally. Season with optional salt, pepper, and red pepper flakes to taste.

Nutrition Information

Calories – 255

Protein – 40 g

Total Fat – 3 g

Saturated Fat – 0.5 g

Cholesterol – 95 mg

Sodium – 130 mg

Carbohydrate – 15 g

Fiber – 3 g

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