Chicken with Onion and Red Pepper

Chicken breasts could arguably be one of the best foods for anyone on a fitness plan looking to either lose fat, gain lean muscle or both.  This chicken with onion and red pepper meal can be made more healthy with a small amount of flour and butter substitute. 

Serves 4

4 chicken breasts
Flour for dusting, about a handful
1 Tbl butter substitute
1 ½ tsp. crushed garlic (two cloves)
¾ cup diced onion
1 ½ cups diced sweet red pepper (about one large pepper)
1 Tbl. Flour
1 1/3 cups chicken stock

1. Preheat oven to 400 degrees.
2. Dust chicken with flour. Spray a large skillet with vegetable spray. Brown chicken on both sides over medium-high heat, approximately 5 minutes per side. Place browned chicken in a baking dish; cover and bake for 20 minutes or until no longer pink inside.
3. For the sauce, in a small saucepan, melt better. Saute garlic, onion and red pepper over medium heat for 5 minutes or until onions become softened. Add flour. Continue stirring for 1 minute. Add stock and continue stirring until thickened, approximately three minutes.
4. Place chicken on serving dish; pour sauce over top.

Tip: The sauce can be made ahead of time and frozen. Heat up slowly and add to the chicken dish.
Tip: The sauce can also be pureed before adding to the chicken.  A great tip if serving to finicky eaters!

Calories per serving: 250
Protein: 35 g
Fat: 8 g
Carbs: 13 g