Thursday, January 3, 2008

Baked Chicken with Peppers, Onions, and Tomatoes


It is the beginning of a new year so in kitchens everywhere people like me are trying to cook just a bit healthier! I love cream sauces and cheese, but would like to try to cut back on those things a little. Last night I made a baked chicken dish that used up a lot of leftover veggies from our NYEve dinner.




  • Trim chicken and arrange in a baking dish. Season with a little bit of salt and freshly ground black pepper.
  • Top with chopped veggies - I used red pepper, green pepper, tomatoes, white onions, green onions, and sliced jalapenos so my chicken was completely covered.
  • Bake on 400 for approximately 15 minutes
  • In the meantime I whipped together a low fat sauce - the chicken needed something so it wouldn't be dry. I heated 1 tsp of olive oil, added some jalapenos; added 1 tsp flour to make a roux, then added about 1/4 cup skim milk and 2 pinches of shredded cheese.
  • Pour the sauce into the dish and continue to cook for 15 minutes or until the chicken is done.
  • As you can see from the picture, the sauce wasn't all over the chicken. It just gave it some moisture for cooking and added a bit of flavor. Jon put the sauce on his rice.

I served this chicken over rice and with steamed broccoli. It was tasty which is what I was going for. If I'm not going to be making a lot of rich sauces and using a ton of cheese, I need to make sure my dishes are full of veggies and seasonings that bring good flavor so I won't miss the fat!!


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1 comment:

Bibi R. (mommy of 2) said...

Made this today and tastes great! I'm no chef so I had no idea how to make the sauce but I just threw the ingredients in a blender and it worked out well that way too! Thanks :)