This is one of those dishes that you absolutely feel good about eating--protein and a nice, super-sized dose of fresh veggies! And as long as you don't overeat on this yumminess, you will be fine! This is a very simple recipe and I love how colorful it is. (Did you notice my enamel roasting pan? Three bucks at a garage sale the other week! It is in perfect condition!)
Chicken, Farmer-Style (Pollo Contadino) "The Frugal Gourmet Cooks Italian" Jeff Smith
4 large chicken breasts, boneless and skinless
Salt and pepper to taste
1/2 cup flour
1/2 cup olive oil
2 medium carrots, peeled and diced
1 large red bell pepper, cored and sliced
1 large green bell pepper, cored and sliced
1 large onion, peeled and sliced
6 large mushrooms, sliced
12 medium Italian or Greek olives, not pitted
1 tsp. capers
6 ripe plum tomatoes, chopped
1 tbl. fresh rosemary (I chopped mine a bit to release more of the flavor)
1/4 cup white wine
Season the chicken lightly with salt and pepper. Place the chicken in a large bowl and toss with the flour and pat off the excess flour from each piece of chicken. Heat a large frying pan and drizzle with olive oil. Brown the chicken on both sides and remove it to a roasting pan, leaving the oil in the frying pan.
Heat the pan again and add the carrots, Saute for 3 minutes and add the red and green peppers and the onion. Saute unti the onion is translucent. Place the vegetables on top of the chicken in the roasting pan.
Heat the frying pan again and add the remaning oil. Add the mushrooms, olives, capers, and tomatoes. Bring to a simmer and cook gently for 5 minutes. Add the salt and pepper to taste and pour over the chicken. Sprinkle with rosemary and drizzle the wine all over.
Cover the roasting pan with either the lid or foil and bake in a preheated 400-degree oven for 20 minutes. Uncover the pan and bake for another 15 minutes. Turn the chicken a couple of times in the vegetable sauce while cooking. Serve the chicken with the vegetables and sauce over the top.