I've had this recipe in my files for years, probably about a decade.  I've made it a couple of times and it's always been really, really good.  I made it tonight and my normally light eater daughter had a whole chicken breast!  Since Rob wasn't home I skipped the starch (he's a meat-n-potato's guy) and served with the peppers and some steamed broccoli.  Don't let the amount of ingredients scare you, as the only prep is some quick slicing of bell peppers (which I sliced into 1/2" strips then cut in half) and breading the chicken.  Once you have it all prepped, it throws together super quick!  I used my electric skillet to cook all the chicken too...and if you don't feel like pounding it out, just slice it in half horizontally with a sharp knife...does the same thing!

Balsamic Vinegar Chicken with Almond Peppers

Yield: 6 servings (serving size: 1 chicken breast half and 1/2 cup bell peppers)

2 large red bell peppers (about 3/4 pound)

2 large green bell peppers (about 3/4 pound)

2 teaspoons olive oil

1/3 cup raisins

1/4 cup balsamic vinegar

1 1/2 teaspoons sugar

1/4 teaspoon salt

1/8 teaspoon black pepper

1/4 cup slivered almonds, toasted

6 (4-ounce) skinned, boned chicken breast halves

3 tablespoons dry breadcrumbs

3 tablespoons grated Parmesan cheese

1/4 cup all-purpose flour

2 egg whites

2 teaspoons olive oil

2 tablespoons balsamic vinegar

2 tablespoons water

Cut bell peppers into 2 x 2 1/2-inch strips. Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add peppers; sauté 8 minutes. Add raisins; sauté 1 minute. Add 1/4 cup vinegar, sugar, salt, and black pepper; cook 1 minute. Remove from heat; stir in almonds. Set aside, and keep warm.

Place each piece of chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine breadcrumbs and cheese in a shallow dish. Place flour in a shallow dish; dredge each chicken piece in flour, and dip in egg whites. Dredge chicken in breadcrumb mixture.

Heat 2 teaspoons olive oil in a large nonstick skillet over medium-high heat. Add the chicken, and cook for 3 minutes on each side or until done. Remove from heat. Place the chicken and bell pepper mixture on a serving platter; set aside, and keep warm.

Add 2 tablespoons vinegar and water to pan; stir with a wooden spoon to loosen browned bits. Spoon mixture over chicken and bell pepper mixture.


CALORIES 288 (30% from fat); FAT 9.5g (sat 2g,mono 4.9g,poly 1.7g); IRON 2.8mg; CHOLESTEROL 74mg; CALCIUM 73mg; CARBOHYDRATE 19.4g; SODIUM 253mg; PROTEIN 31.3g; FIBER 2.6g

Cooking Light, JUNE 2000