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.
- 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)
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.
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
More from Good Food, Good Deeds
Nutritionist Joy Bauer joins Florence in the kitchen to discuss a healthy take on meatloaf.
More From RLTV
Boomer 2.0 Introduction
Meet the Boomers, an introduction to RLTV's original program "Boomers 2.0: A Genration Re-imagined".
Boomers Know Best
Who knows Boomers best? How have young advertising executives failed in marketing to Boomers?
Taste of History
Chef Walter Staib cooks up historical dishes Wednesdays at 8 on RLTV.
Michael joins Chef Jody Adams in the kitchen as she cooks up a ravioli dish filled with fresh...
Florence visits the famous Hollywood sign and learns about its history and lure.
Credit Card Fraud
Learn how fraudsters enlisted restaurant waitstaff to steal their customer's credit card information.
Condo Feature Installations
Bob Vila shows us how an apartment renovation project comes together. The remodeling process involves several contractors and...