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Rosemary Chicken Tenders with Sweet Peppers Recipe

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2 votes | 3701 views

Perfect for week nights, this dish can be on the table in under 30 minutes. Add a bowl of brown rice and fresh green salad to round out this healthy entrée. Recipe will serve 4 people, with well under 400 calories per serving.

Prep time:
Cook time:
Servings: 4
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Ingredients

Cost per serving $3.04 view details
  • 1 tablespoon fresh rosemary, minced
  • 2 pounds chicken breast, boneless/skinless (NOTE: use chicken tenders for this recipe)
  • 2 or 3 large red sweet bell peppers, stemmed, cored and each cut into 8 strips
  • 1 tablespoon olive oil, plus more as needed
  • 1 tablespoon butter
  • Salt & Pepper
  • Chopped chives if desired for garnish

Directions

  1. Sprinkle rosemary evenly over one side of chicken tenders, pressing lightly, then sprinkle salt and black pepper lightly to the same side; set aside.
  2. Heat olive oil in large non-stick skillet over medium-high heat; add sweet bell peppers with a pinch of salt and black pepper, and stir fry 3-4 minutes. Using large serrated spoon remove peppers from pan to bowl; set aside and keep warm.
  3. Reduce pan heat to medium; melt butter with oil drippings in pan. Place chicken tenders seasoned side down into pan and cook 5 minutes adjusting heat as needed to brown chicken. Turn chicken over and cook on other side until golden brown and thickest part of tenders registers 165 degrees F.
  4. Return peppers to pan with chicken to reheat briefly. Sprinkle with chives and serve.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 276g
Recipe makes 4 servings
Calories 397  
Calories from Fat 210 53%
Total Fat 23.42g 29%
Saturated Fat 7.2g 29%
Trans Fat 0.22g  
Cholesterol 124mg 41%
Sodium 139mg 6%
Potassium 593mg 17%
Total Carbs 5.77g 2%
Dietary Fiber 2.2g 7%
Sugars 3.6g 2%
Protein 38.79g 62%

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Reviews

  • Frosted Flaker
    July 17, 2016
    Outstanding. Such a great combo, chicken and bell peppers are. Adding the rosemary really gives this a great touch.

    Perfect as a simple meal for your family OR as an impressive main course for dinner guests.
    I've cooked/tasted this recipe!

    Leave a review or comment