Balsamic-Basil Chicken with PeppeRS

This recipe has been a low-cal staple in my family for about 20 years. It has remained a favorite because it offers masses of flavor with very few ingredients. The original recipe came from a Reader’s Digest cookbook that my Mother has.

Ingredients

Chicken (one breast or 2-3 tenderloins per person – whole or cut into chunks)

Red peppers (I do one per person, sliced and diced however you like)

Basil (1/2 cup of fresh chopped, 1 tbsp basil puree or 1-2 tsp of dried)

Balsamic vinegar

Olive oil (tbsp person)

Black pepper

Parmesan or low-fat feta (optional)

Coat a frying pan with spray cooking oil and brown the chicken. Make sure it’s cooked through then remove it from the pan. Spray a little more oil and add the red peppers. I like to leave the peppers undisturbed until there are some browned bits, then I toss them around and grind in some black pepper.

Once the red peppers begin to soften, splash a generous amount of balsamic vinegar into the bottom of the pan and let it boil off a little as you toss around the peppers.

Put the chicken back in the pan and flip it over so it gets a good coating of vinegar. Spoon the olive oil into the pan and add the basil. I have a tube of basil puree (found in the grocery department at the supermarket) so I move the chicken and peppers to the edge of the pan, squeeze in a good tablespoon of basil into the center, and mix the reduced vinegar and basil before tossing the sauce back over the chicken and peppers.

Sprinkle a tablespoon of parmesan or feta crumbles over each portion. I like to serve this dish over spinach, broccoli or courgette because the green contrasts with the red peppers.

Tonight, for variation and more substance, I sautéed a can of artichoke hearts then the red peppers, before adding the vinegar, basil and oil. Delicious.

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