Smothered Chicken

INGREDIENTS :

1 large onion, cut into 1/2-inch dice

2 teaspoons olive oil

1 whole head garlic, unpeeled

1 red bell pepper, ribs and seeds removed, cut into 1/2-inch chunks

1 tablespoon tomato paste

4 (6 ounce) boneless, skinless chicken breast halves

2 teaspoons paprika

Coarse salt and ground pepper

3 tablespoons reduced-fat mayonnaise

2 teaspoons freshly squeezed lemon juice

COOKING DIRECTIONS :

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.
2. Rub chicken with paprika and 1/2 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.
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.

Yield: 4 servings

MORE :

You can microwave everything in the same dish, including a whole head of garlic; once cooked, the cloves are soft enough to mash, and the taste is mild and sweet.

NUTRITION INFO :

Per Serving

• Calories: 279 kcal
• Carbohydrates: 12 g
• Dietary Fiber: 1 g
• Fat: 10 g
• Protein: 35 g
• Sugars: 3 g