Italian Bell Pepper Chicken

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Plan Z Phase: This is a Z2 (ZReduction) recipe that is a mild Italian dish. Tastes fresh and healthy.

Servings: Serves 6

Ingredients:

• 6 boneless chicken breast halves.  4 – 6 oz each
• garlic powder and sea salt
• 1 red, 1 yellow and 1 orange bell pepper cut into chunks
• 3 plum tomatoes, diced
• 3 garlic cloves, minced. This will be best with fresh garlic.
• 1 Tbl of capers, drained and rinsed
• 3 Tbl of chopped shallots
• 1 tsp of Italian seasoning blend
• 3 Tbl of chopped Italian parsley
• 1-1/2 cups of organic chicken broth
• spinach greens (optional)

Instructions:

Preheat oven to 350 degrees.

Lay chicken in a large sauté pan sprayed lightly with olive oil. Sprinkle with garlic powder and sea salt. Turn heat to medium high and sauté chicken on both sides for about 2 minutes each side; just to give it a bit of browning. Transfer to your oven in an ovenproof pan. Bake for 20 – 30 minutes or until chicken is cooked through and no pink remains.

While the chicken is cooking you can use the same sauté pan to make the veggies. Spray again with light olive oil. Add the peppers and cook on medium high just until they begin to soften.  Add the tomatoes, garlic, capers, shallots, Italian seasoning, parsley and then the chicken broth. Saute on a medium low simmer until the peppers are completely cooked. This won’t take more than a few minutes. This should be finished before the chicken is done.

I laid a bed of spinach on the plate for extra salad greens and vitamins. Pour the veggies and broth on top and then add your chicken on top of the whole pile.  This dish is your entire meal.

If you want to zip this up you can add a few pepper flakes to the broth mixture. Otherwise it’s a pretty conservative meal as far as taste goes.

Cheers,