New York Finger Lakes Chicken

Ingredients and Weight:

• Boneless, skinless chicken breasts: 1.5 pounds (700 grams)
• Onion, chopped: 1 large (1 cup)
• Red bell pepper, chopped: 1 large (1 cup)
• Green bell pepper, chopped: 1 large (1 cup)
• Garlic, minced: 2 cloves
• Dijon mustard: 1 tablespoon
• Whole wheat flour: 1/4 cup
• Chicken broth: 1 cup
• White wine (optional): 1/2 cup
• Olive oil: 2 tablespoons
• Salt and black pepper: to taste

Preparation Time:

15 minutes

Cooking Time:

30-35 minutes

Difficulty Level:

2 out of 5 (Simple)

Preparation Method Steps:

1. Preheat oven to 400°F (200°C).
2. In a large bowl, combine chicken breasts, onion, bell peppers, garlic, Dijon mustard, whole wheat flour, salt, and black pepper.
3. Heat olive oil in a large ovenproof skillet over medium-high heat.
4. Sear chicken breasts for 2-3 minutes per side, until golden brown.
5. Transfer the skillet to the oven and bake for 20-25 minutes, or until chicken is cooked through and juices run clear.
6. In a small saucepan, combine chicken broth and white wine (if using). Bring to a boil, then reduce heat and simmer for 5-7 minutes, or until sauce has thickened slightly.
7. Serve chicken over a bed of roasted vegetables or mashed potatoes, and spoon sauce over top.

Nutritional Information:

Per serving (approximately 4 ounces of chicken with vegetables):

• Calories: 350
• Fat: 15 grams
• Saturated Fat: 3 grams
• Cholesterol: 70 milligrams
• Sodium: 450 milligrams
• Carbohydrates: 30 grams
• Fiber: 5 grams
• Protein: 35 grams

Dish Characteristics:

• Healthy and flavorful with lean chicken and an abundance of vegetables.
• Whole wheat flour adds fiber and nutrients to the dish.
• Dijon mustard adds a tangy and umami flavor.
• Roasted vegetables enhance the overall nutrition and provide a colorful presentation.

User Comments:

• "Absolutely delicious! The chicken was juicy and the vegetables were roasted to perfection."
• "I love how healthy this dish is. It's a great way to get my veggies in."
• "The Dijon mustard gives it a nice kick of flavor without being overpowering."
• "This is now my go-to recipe for healthy and satisfying chicken."

Special Precautions and Tips:

• If you don't have white wine, you can substitute with additional chicken broth.
• You can add other vegetables to the dish, such as mushrooms, zucchini, or carrots.
• Be careful not to overcook the chicken breasts, as they will become dry and tough.