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MAIN DISHES-
POULTRY:
Smothered Chicken
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Smothered
Chicken |
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An unbelievable
microwave dish..
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1
large |
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onion, diced |
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2
tsp |
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olive oil |
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1
whole |
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garlic head (unpeeled) |
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1
medium |
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red
bell pepper, ribs and seeds removed,
diced |
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1
Tbs |
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tomato paste |
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4
6-ounce |
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skinless boneless chicken breast halves |
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2
tsp |
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paprika |
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coarse salt and ground pepper |
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3
Tbs |
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reduced-fat mayonnaise |
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2
tsp |
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freshly squeezed lemon juice |
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1 |
In a 2-quart
microwave-safe dish, toss onion with oil. Place
garlic in the center. Cover; microwave on high 5
minutes. Stir bell pepper and tomato paste into
onion. |
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2 |
Rub chicken
with paprika and ½ teaspoon each salt and
pepper; place on vegetables, with thickest part
of breast facing edge of dish. Cover; cook on
high until chicken is opaque throughout, about
10 minutes. Remove chicken. |
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3 |
Remove
garlic; slice off top, and squeeze cloves into a
small bowl. Add mayonnaise and lemon juice; mash
with a spoon. Stir into vegetables; spoon onto
plates and serve chicken on top. |
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Servings: 4 |
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Nutrition Facts |
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Amount Per Serving |
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Calories |
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271.23 |
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Calories From Fat (26%) |
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69.19 |
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% Daily Value |
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Total Fat
7.70g |
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12% |
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Saturated Fat 1.26g |
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6% |
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Cholesterol
102.44mg |
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34% |
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Sodium
198.55mg |
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8% |
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Potassium
628.93mg |
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18% |
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Carbohydrates
8.69g |
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3% |
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Dietary Fiber 1.70g |
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7% |
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Sugar 3.27g |
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Sugar Alcohols 0.00g |
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Net Carbohydrates
6.98g |
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Protein
40.48g |
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81% |
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WW
POINTS: 6
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Recipe Source |
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Everyday Food |
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Recipe
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Ratings:
***Hey,
This One's a Keeper- would make it again! "This
is such an incredibly easy microwave dinner. It's quick to fix and
not a lot of extra stuff that the kiddos won't eat. They love it!"
-Cincinnati, OH
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