Microwave Chicken Breasts Italian Recipe
Servings: 4
Ingredients
- 2 Tbsp. Extra virgin olive oil
- 1 med Onion
- 1/2 x Green pepper, minced
- 1/2 tsp Oregano Salt and pepper, to taste Cayenne pepper, to taste
- 1/2 x Tes capers, liquid removed
- 1 pch Sugar
- 1 1/2 tsp Balsamic vinegar
- 4 x Chicken breasts without skin
Directions
- 1. Heat 1 1/2 Tbsp. oil in a skillet with onion and pepper. Cook till softened, about 5 min. Add in oregano, salt, black and cayenne peppers, capers and sugar. Cook as additional 2 min.
- 2. Transfer contents of skillet to a food processor and puree. Add in remaining oil and balsamic. Taste and correct seasoning. (Recipe can be done ahead to this point)
- 3. Place chicken breasts in a microwave-oven proof dish or possibly pie plate large sufficient to hold them in a single layer. Pour sauce over the chicken, cover the casserole loosely with waxed paper and cook on high power for 4 min. Turn the chicken, recover and cook an additional 4 min or possibly till the chicken is cooked through but still juicy. Partially rotate the dish after 2, 4 and 6 min. Set aside for 2 min.
- 4. Spoon 1 or possibly 2 chicken breasts and sauce onto heated plates. Serve with rice or possibly steamed potatoes.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 92g | |
| Recipe makes 4 servings | |
| Calories 126 | |
| Calories from Fat 65 | 52% |
| Total Fat 7.37g | 9% |
| Saturated Fat 1.1g | 4% |
| Trans Fat 0.01g | |
| Cholesterol 27mg | 9% |
| Sodium 32mg | 1% |
| Potassium 177mg | 5% |
| Total Carbs 3.48g | 1% |
| Dietary Fiber 0.6g | 2% |
| Sugars 1.9g | 1% |
| Protein 11.04g | 18% |
