February 7, 2012

Kick-Off Cancer Prevention Month

This quick and easy dinner recipe features roasted red and green peppers packed with vitamins C and A. Paired with lycopene-rich tomatoes and served over lean chicken breast, this healthy dish is inspired by the flavor combinations found in Mediterranean cuisine. Onions and garlic are part of the allium family of vegetables and may help prevent stomach cancer. Research has also shown that the compounds in garlic can help protect against colorectal cancer so be sure to crush your garlic first to activate these phytochemicals. 

Quick Italian Chicken with Roasted Peppers

2 red bell peppers (or use roasted jarred peppers)

2 green bell peppers (or use roasted jarred yellow peppers)

2 tsp. olive oil, plus additional if roasting fresh peppers

4 cloves garlic, chopped

1/4 tsp. red pepper flakes, or to taste

1 onion, chopped 

16-oz. can no salt added diced tomatoes, undrained

1 Tbsp. dried Italian seasoning

1/4 cup fresh Italian parsley, chopped (regular parsley maybe substituted)

Salt and freshly ground pepper to taste

1 cup low fat reduced-sodium chicken broth

3/4-1 lb. boneless, skinless chicken breasts

1/4 cup slivered almonds (optional) 

If roasting peppers, preheat oven to 450 degrees. Remove stems and seeds from peppers, cut lengthwise into eight pieces and brush pepper pieces with olive oil on both sides. Arrange on cooking sheet or baking dish, pressing down to ensure they are relatively flat and being careful to place them without overlapping.

Bake peppers for about 12 minutes. Use tongs and turn them over and bake an additional 12 minutes or until they start to char. [Note: monitor carefully since time will vary depending on how close to the heating element they are.] Set them aside uncovered. 

Heat olive oil over medium-low heat in large skillet. Sauté garlic and red pepper flakes for about 1 minute. Add onion and continue cooking until translucent and tender, about 4 minutes. 

Stir in tomatoes, Italian seasoning, parsley, salt and pepper, and broth. 

Add chicken breasts to skillet. Increase heat to medium and simmer, uncovered for 10 minutes. Turn chicken breasts and continue simmering for an additional 10 minutes or until sauce is reduced by about half and chicken is cooked through. (Meat thermometer should read 170 degrees when inserted to center of breasts..)

Add roasted peppers to heat through, about 3-4 minutes. 

Serve, ladling remaining sauce over chicken and garnish with almonds.

Makes 4 servings.

Per serving: 217 calories, 4.5 g total fat (1 g saturated fat), 15 g carbohydrate, 

30 g protein, 4 g dietary fiber, 109 mg sodium.