Wednesday, March 21, 2007

Roasted Chicken & Vegetables, from Heather

Roasted Chicken & Vegetables

¾ cup coarsely chopped sweet red pepper

½ cup slivered fennel bulb

2 Tbsp chopped ripe olives

2 tsp chopped fresh rosemary

1 ½ tsp olive oil

12 small round red potatoes, quartered

3 large shallots, peeled and halved lengthwise

2 cloves garlic, crushed

2 tsp minced fresh sage

½ tsp coarsely ground pepper

¼ tsp salt

¼ tsp paprika

2 (4-oz) skinned, boned chicken breast halves

vegetable cooking spray

1 ½ tsp olive oil

2/3 cup canned low-sodium chicken broth, undiluted

Fresh rosemary sprigs (optional)

Combine first 8 ingredients in a bowl; toss well, and set aside.

Combine sage and next 3 ingredients and rub over both sides of chicken breasts. Coat a large oven-proof skillet with cooking spray; add 1 ½ tsp oil, and place over medium-high heat until hot. Add chicken breasts; cook 1 minute on each side or until browned. Remove chicken from skillet, and set aside.

Remove skillet from heat. Add vegetable mixture to skillet; stir well. Return chicken breasts to skillet, nestling them into vegetables; bake, uncovered, at 450degrees for 20 minutes. Remove chicken breasts from skillet; stir vegetables, scraping bottom of skillet to loosen browned bits. Return chicken breasts to skillet; reduce oven temperature to 375degrees, and bake 15 additional minutes.

Spoon vegetable mixture evenly onto 2 serving plates, and place a chicken breast half on each plate. Add chicken broth to skillet; bring to a boil over high heat, and cook 1 minute, scraping bottom of skillet to loosen browned bits. Spoon sauce evenly over chicken. Garnish with rosemary sprigs, if desired. Yield: 2 servings (serving size: 1 chicken breast half, 1 1/3 cups vegetables, and 3 tablespoons sauce).

Calories 403 (24% from fat); Protein 33.6g; Fat 10.6g (sat 1.6g); Carbohydrate 45.0g; Fiber 5.0g; Cholesterol 66mg; Iron 6.1mg; Sodium 490mg; Calcium 107mg

NOTES: I make the au jus thing about half the time - it's good with or without it. Also, I always make more than what's called for because it is so good. I brown the chicken in a skillet and then transfer it and all the veggies to my enormous turkey roasting pan. If I do make the au jus, I just stretch the roasting pan over two burners on the stove. I've made this for just about everyone I know and they have all loved it.

Also, I use more olives proportionally than called for - always kalamata, never chopped. I use any sized & shape red potatoes I have and just cut them to the size I want. And I use dried rosemary and sage. I made in in England this summer with fresh herbs from my brother-in-law's garden and I don't think it made any difference.

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