4 small skinless, boneless
chicken breast halves ( 12 ounces total)
Nonstick spray coating
1 14 1/2-ounce can
stewed tomatoes
1 medium green pepper, cut
into thin strips
1/2 cup fresh mushrooms
1/4 cup chopped onions
1/4 cup water or red wine
2 tsp dried Italian seasoning,
crushed
1/8 tsp black pepper
Rinse chicken, pat dry with
paper towels. Spray an unheated large skillet
with spray coating. Preheat
over medium heat. Add chicken and
cook about 6 minutes or
until lightly browned, turning to brown evenly.
Stir in stewed tomatoes,
green pepper, mushrooms, onion, water, Italian seasoning,
and black pepper. Bring
to a boiling; reduce heat. Simmer, covered, about
15 minutes or until chicken
is tender and no longer pink.
Remove chicken from skillet;
cover chicken to keep warm.
Simmer tomato mixture, uncovered,
about 5 minutes or to desired
consistency. Makes 4 servings.
Nutritional Facts per
serving :
134 calories, 3 g total
fat ( 1 g saturated fat) 45 mg cholesterol, 309 mg sodium,
10 g carbohydrate, 3 g fiber,
18 g protein
Exchanges: 2 Lean meat,
2 Vegetable