This recipe Daniel found at and made for me one night.  He did a great job!  Very colorful, very flavorful and we enjoyed it.  This recipe has good reviews on that website.  Now we know that flour is not on the Dukan Diet but well, there is an exception to every rule.  In this case, it seemed necessary to make the sauce thick and tasty and overall was a very small amount.  Daniel made some adjustments as he went and tripled the recipe so we could have leftovers, I LOVE leftovers!

Messy Ingredients: 

  • 2 (6 ounce) skinless, boneless chicken breast halves
  • 3 tablespoons all-purpose flour
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon butter
  • 1/3 cup chicken broth
  • 1/3 cup white wine, or additional chicken broth
  • 1/4 cup chopped sweet yellow pepper (can substitute red or orange)
  • 1/4 cup diced tomatoes (Daniel used a 14 oz can)
  • 1 tablespoon minced fresh cilantro

After you get all this out and ready to go, this recipe is not overly complicated.  Flatten out the chicken breasts either by using a rolling pin or just by hand with the chicken between some wax paper.  Put it in a bag with the flour, salt and pepper.  Get the butter hot in a pan and brown the chicken in it, both sides. When that is done, pour in the chicken broth, wine, and peppers and allow to come to a boil. Simmer for 5 minutes, stirring and allowing the liquid to thicken to about half the original volume, it may take more time depending on your stove.  Once that is done, add in the tomato and cilantro and enjoy!  Almost Dukan Diet worthy and close enough to count at our house.  The website has some nutritional information regarding this recipe stating that it is about 307 calories/serving.


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