Chicken Saute with Peppers & Goat Cheese - WW Jan/Feb 2015

Prep 15 min // Serves 4

This delicious mixture of tender chunks of chicken, sauteed bell peppers and onion in tomato sauce topped with tangy bits of goat cheese is wonderful served with French bread or spooned over pasta, rice, couscous or quinoa.

1 1/2 Tbsp all-purpose flour
1/4 tsp table salt
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless skinless chicken breasts, cut into chunks
2 tsp extra-virgin olive oil, divided
2 medium yellow, orange and/or red bell peppers, cut into strips (about 3 1/2 c)
1 medium onion, thinly sliced (about 2 c)
2 cloves garlic, minced about 2 tsp)
1 can (8oz) tomato sauce
1/4 c water
1/4 c sliced or torn fresh basil leaves
1/4 c soft goat cheese, at room temperature

1. On a plate, combine flour, salt and pepper; add chicken and toss to coat.

2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning occasionally, until lightly browned and cooked through, about 6 minutes; remove to a plate.

3. Heat remaining 1 teaspoon oil in same skillet over medium-high heat. Add peppers and onions; toss to coat. Cover and cook, stirring occasionally, until peppers and onion are very tender, about 12 minutes.

4. Add garlic; saute until fragrant, about 30 seconds. Stir in tomato sauce and water; bring to a simmer over medium-high heat, scraping up browned bits from bottom of pan.

5. Return chicken and any accumulated juices to skillet; heat through. Remove from heat and stir in basil; crumble goat cheese over top.

Yields about 1 cup per serving.

Per Serving (1 cup chicken and 1 Tbsp goat cheese): 191 cal, 6 g total fat, 2 g sat fat, 567 mg sod, 12 g total carb, 6 g sugar, 3  fib, 21 g prot

PointsPlus value: 7

NOTES:

• Also delicious with any number of vegetables you happen to have instead of the peppers. Use about 3 1/2 cups of the following vegetables or a combination to equal 3 1/2 cups: sliced zucchini and yellow squash, diced eggplant, cubed butternut squash or cut green beans.
• No fresh basil on hand? Crumble in some dried basil, oregano or thyme instead. Other tasty additions you may have on hand: sliced Kalamata olives, a few capers, crushed red pepper or a splash of balsamic vinegar.