Roast Chicken (Cooking Light)

¾ teaspoon salt, divided
¾ teaspoon fennel seeds, crushed
½ teaspoon black pepper, divided

¼ teaspoon garlic powder
¼ teaspoon dried oregano
4 (6oz.) skinless, boneless chicken breasts

2 Tablespoons olive oil, divided
Cooking spray
2 cups thinly sliced red bell pepper

1 cup thinly sliced yellow bell pepper
½ cup thinly sliced shallots
1 ½ teaspoons chopped fresh rosemary

1 cup fat-free, less-sodium chicken broth
1 Tablespoon balsamic vinegar

Preheat oven to 450 degrees F. Heat a large skillet over medium-high heat. Combine ½ teaspoon salt, fennel seeds, ¼ teaspoon black pepper, garlic powder and oregano. Brush chicken with 1 ½ teaspoons oil; sprinkle spice rub over chicken. Add 1 ½ teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11” x 7”baking dish coated with cooking spray. Bake approximately 10 minutes or until done. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots and rosemary and sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat and simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, ¼ teaspoon salt and ¼ teaspoon pepper; cook 3 minutes, stirring frequently. Serve mixture over chicken.
Serves 4 (1 chicken breast & ½ cup bell pepper mixture).
Nutritional Info Per Serving:
Calories 282
Fat 11g
Protein 35.9g
Carbs. 8.8g
Fiber 1.9g
Cholesterol 94mg
Iron 2mg
Sodium 644mg
Calcium 28mg