4 tablespoons flour, divided

1 1/2 tablespoons finely grated lemon zest

About 1 tablespoon lemon juice

4 boneless and skinless chicken breast halves

1 tablespoon plus 1 teaspoon olive oil, divided

Freshly ground black pepper to taste

1 small onion, peeled and finely chopped

1 small red bell pepper, seeded and finely chopped

1 medium clove garlic, peeled and minced

1/2 teaspoon dried rosemary, crushed

1/8 teaspoon dried thyme, crushed

1 3/4 cups low-sodium chicken broth

1/4 teaspoon salt

1/4 cup low or nonfat sour cream

1. Place a heavy skillet over medium-high heat. When hot, make a dry roux by putting 2 tablespoons of the flour into the pan and stirring with a spatula until a dark golden color is reached. Remove from the pan and set aside.

2. Dredge the chicken in the two remaining tablespoons of flour. In a large nonstick skillet, heat 1 tablespoon oil over medium heat. When hot, brown the chicken for a couple of minutes on each side. Season with pepper and remove from pan. (The chicken will not be cooked through at this time.)

3. Heat the remaining teaspoon oil in the pan. Add the onion and bell pepper. Cover the pan and cook for 5 minutes, stirring occasionally. Remove the cover, add the garlic and lemon zest and cook for 1 minute.

4. Add the dry roux to the pan with the rosemary and thyme; cook 30 seconds. Slowly add the broth and bring to a boil. Put the chicken back into the pan, season with salt and pepper, cover and reduce the heat to medium-low. Cook 4 minutes, turn the chicken over and continue cooking 4 minutes, or until chicken tests done. Remove the pan from the heat.

5. Stir some of the hot sauce into the sour cream, then stir back into the pan. Stir in a tablespoon lemon juice, taste, adjust the seasonings and serve.