Yield: 8 servings

This is a standard dish with an added touch, making it nice enough for company while allowing you to stay within your regimen. Add a salad and you’ve got a wonderful dinner.


  • 1 tablespoon olive oil
  • 2 pounds boneless, skinless chicken breasts, sliced into strips
  • 1 red pepper, halved, seeded and sliced
  • 1 green pepper, halved, seeded and sliced
  • 1 medium onion, peeled and sliced
  • 1 pound fresh mushrooms, sliced
  • 2 medium tomatoes, diced (not more than 1 cup), or 1 cup of canned diced tomatoes in juice
  • 3 cloves garlic, peeled and minced
  • 2 teaspoons tomato paste
  • 1/4 cup dry white wine
  • 1 teaspoon dried basil, or 3-4 fresh leaves
  • salt and pepper to taste


Heat oil over a medium-high setting in a large, non-stick skillet. Add chicken strips and sauté on both sides for a total of 6 minutes. Remove chicken from skillet and set aside. Add peppers, onion, mushrooms, tomatoes and garlic to skillet. Sauté for 5 minutes, until peppers start to soften. Return chicken to skillet. Add tomato paste, wine, basil and seasonings. Cover, lower the heat and simmer for 25 minutes.

Nutrition Facts: Serving size: ⅛ of chicken & vegetables (oz) 6 (g) 180 Calories 162 Protein (g) 28 Carbs (g) 4.7 Fat (g) 3 Sat. Fat (g) 0.5 Cholesterol (mg) 66 Sodium (mg) 100 Calcium (mg) 44 Fiber (g) 2.5 Exchanges: Lean meat protein 4 Vegetable 1