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Chicken Provençal (Lite)

4 servings

• 1 pound chicken breasts (4 ounces each)
• 1 tablespoon extra-virgin olive oil
• 1/2 onion, diced (3/4 cup)
• 1/2 cup bell pepper, diced (red, green or yellow)
• 3 garlic cloves, pressed or minced
• 1/2 cup dry white wine (or chicken broth)
• 1 cup diced tomato
• 1/4 cup pitted black olives, sliced
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 3 tablespoons chopped fresh basil

Spray a large nonstick skillet with nonstick spray and place over medium-high heat. Add chicken breasts to pan, and turn when chicken is golden brown (about 4 minutes). Brown second side, cover and cook for another 5 minutes, or until no longer pink inside and juices run clear. Remove from the pan, cover and keep warm.

Heat oil in the same pan, then add onion, bell pepper and garlic. Cover and cook for 2 minutes, or until softened. Add wine or chicken broth 1 tablespoon at a time if needed to avoid scorching. Add the diced tomato, olives, salt, pepper and remaining wine or chicken broth. Bring to a boil, then lower the heat to a simmer. Reduce, uncovered, for 3 to 4 minutes, or until the sauce has thickened slightly.

Return warm chicken to pan and coat with sauce. Add basil at the end and stir into the sauce.

Per serving: 215 calories, 6 g fat, 66 mg cholesterol, 420 mg sodium, 8 g carbohydrates, 27 g protein, 2 g fiber.

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