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Happy healthy new year! This easy, nutritious, one pot meal will get you started off on the right foot this 2012.  Great recipe for a dinner party or family gathering.  Short on time….make this dish ahead then reheat and serve over hot, whole grain couscous (fast cooking short cut pasta ready in 5 minutes) and a big green salad with toasted multigrain baguettes.

makes 8 servings

  • 2 1/2 tbsp OLIVE OIL, EXTRA VIRGIN
  • 1 lb CHICKEN BREASTS, SKINLESS
  • 4 CHICKEN THIGHS, SKINLESS (about 1 lb) or substitute breasts
  • 3 oz PROSCIUTTO, sliced or chopped (or lean turkey bacon)
  • 1 large RED BELL PEPPER, sliced
  • 1 large YELLOW BELL PEPPER, sliced
  • 1 small ZUCCHINI W/SKIN, chopped
  • 1/2 large ONION, sliced
  • 15 oz TOMATOES, DICED, with juice
  • 4 oz CHERRY OR GRAPE TOMATOES, halved
  • 3 clove GARLIC, minced
  • 1/2 cup WHITE WINE, (or chicken broth)
  • 1/3 cup CHICKEN BROTH, LOWER SODIUM
  • 1 1/2 tsp SALT, SEA (or to taste)
  • 1 1/2 tsp BLACK PEPPER, GROUND (or to taste)
  • 1 tbsp THYME, FRESH, chopped (or 2 tsp dried)
  • 1 tsp OREGANO, FRESH, chopped (or 1/2 tsp dried)
  • 1/4 cup PARSLEY, FRESH, chopped (or 2 T. dried)

1. Season chicken with 1/2 tsp each sea salt and ground pepper. If using two large chicken breasts, cut each in half. Heat oil in a large skillet over medium-high heat. Brown chicken in skillet, each side about 4-5 minutes. Remove from pan and set aside.

2. In same skillet, with oil, brown prosciutto. Add onion, peppers, garlic and zucchini; saute until vegetables start to brown and soften.

3. Deglaze the pan with wine, scrapping up all the browned bits on the bottom until wine has reduced. Add chicken broth, tomatoes (fresh and canned), thyme, oregano and remaining 1 tsp salt and pepper; stir. Place chicken back into skillet and cover with vegetables and juices.

4. Cover, reduce heat and simmer about 30-40 minutes, or until chicken is cooked through (or place in and oven proof baking dish, cover, and bake for 1-2 hours at 250 degrees). Sprinkle with fresh parsely and serve over hot couscous (add calories accordingly).

Serving size one piece of chicken with about 2/3 cup vegetables and sauce.

NUTRITION INFO PER SERVING: 230 calories, 11g fat, 55mg cholesterol, 8g carb, 2g fiber, 4g sugar, 21g protein

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