Mediterranean Chicken and Vegetable Sauté:
1 lb. boneless, skinless chicken breast tenders
1 tbsp. extra-virgin olive oil
1 green bell pepper, sliced
1 small red onion, sliced
2 tsp. fresh garlic, minced
¼ cup vegetable broth
1 tsp. fresh chopped oregano
1 Tbsp. fresh chopped basil
1 Roma tomato, diced
1 can 15 oz. Cannellini or Great Northern beans, drained and rinsed
black pepper to taste
1 Tbsp. grated Parmesan cheese
Squeeze of fresh lime juice
Balsamic reduction (see below)
In a large sauté pan, heat oil on medium-high heat. Add chicken breast tenders, sauté for 5-8 minutes until juices are clear and chicken is cooked through. Next, add peppers and onions, sauté for 4-5 minutes, or until soft and caramelizing. Add garlic, then reduce heat to medium. Add vegetable broth, oregano, basil, tomatoes, and drained white beans. Simmer for 5-10 minutes, stir occasionally until dish is hot. Season with black pepper to taste and a squeeze of fresh lime juice. Top with Parmesan cheese and drizzle with balsamic reduction before serving.
Yield: 4 servings. Serving Size: ¼ recipe
Nutrition Facts (per serving): 270 calories, 6 g fat, 1g sat. fat, 290mg sodium, 20g carbs, 8g fiber, 33g protein
Balsamic reduction: In a small saucepan, place on medium heat and pour in 1 cup balsamic vinegar. Allow vinegar to simmer for 10-15 minutes, stirring often, until the liquid has reduced by half. Allow to cool and drizzle over Mediterranean Chicken and Vegetable Sauté. Store any remaining balsamic reduction in the refrigerator until next use.