Mediterranean Chicken
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Mediterranean Chicken, with traditional accents of garlic, onion, tomatoes, olives and rosemary, is a deliciously healthy main dish. INGREDIENTS 1 tablespoon all-purpose flour 1/8 teaspoon freshly ground black pepper 2 whole chicken breasts, about 1-1/2 pounds, skinned and cut in half 1 teaspoon olive oil 6 cloves garlic, finely chopped 3 onions, chopped, 2-1/2 cups 1 sweet yellow pepper, chopped, 1 cup 1 teaspoon dried rosemary, crumbled 1/4 teaspoon crushed red pepper flakes 1/4 teaspoon salt 1-1/4 pounds plum tomatoes, chopped 1/4 cup sliced black olives Whole-wheat French bread Combine the flour with the black pepper on a large plate. Dip the chicken in the flour mixture to coat the chicken well. Pat off the excess flour. Heat the oil in a large, nonstick skillet over medium heat. Add the chicken, meat side down, and cook for 6 to 8 minutes, or until the chicken is golden brown in color. Turn over the chicken. Add the garlic, onion, yellow pepper, rosemary, red pepper flakes, and salt. Cook for 8 minutes, or until the onion is soft. Add the tomatoes and olives. Cook, covered, over medium-low heat for 25 minutes, or until the chicken is no longer pink near the bone. Serve the chicken with the whole-wheat French bread. Makes 4 servings NUTRIENT VALUE PER SERVING - 238 calories, 30 g protein, 5 g fat, 18 g carbohydrate, 290 mg sodium, 68 mg cholesterol