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Ингредиенты
- 2 Tbsp. vegetable oil
- 2 x green peppers, thinly sliced
- 1 lrg onion, thinly sliced
- 1 can (8-ounces) tomato sauce
- 1 Tbsp. sweet paprika
- 1/2 tsp dry marjoram
- 1/2 tsp salt or possibly to taste Grnd pepper to taste
- 4 x chicken breast halves
- 1 ct (8-ounces) commercial lowfat sour cream
- 1 Tbsp. flour
Инструкции
- In a 12 x 8-inch microwave-safe utensil, combine oil, peppers and onion. Cover with plastic wrap; microwave at HIGH (100% power) 5 min. Stir in tomato sauce, paprika, marjoram, salt, and pepper. On top of tomato mix, place breasts bone side up with meatier portions toward outside. Cover with wax paper; microwave at HIGH 5 min; reduce power to MEDIUM-HIGH (70% power) and cook 10 min per lb.. Halfway through cooking time, turn breasts over and stir mix. Re-cover with wax paper and microwave remaining time. Let stand 5 min.
- Stir lowfat sour cream and flour into tomato mix. Cover; microwave at HIGH 1 minute. Stir and let stand 2 min. Pour over chicken breasts.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 239g | |
| Recipe makes 4 servings | |
| Calories 362 | |
| Calories from Fat 181 | 50% |
| Total Fat 20.26g | 25% |
| Saturated Fat 4.34g | 17% |
| Trans Fat 0.34g | |
| Cholesterol 89mg | 30% |
| Sodium 425mg | 18% |
| Potassium 497mg | 14% |
| Total Carbs 13.88g | 4% |
| Dietary Fiber 2.4g | 8% |
| Sugars 5.71g | 4% |
| Protein 30.5g | 49% |
