8 boneless skinless chicken thighs
2 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp pepper
2 tbsp vegetable oil
1 onion, diced
2 cloves garlic, minced
1 sweet green pepper, chopped
1 tsp dried italian herb seasoning
1 can (28 oz) diced tomatoes
1/2 cup sodium-reduced chicken stock
1/3 cup tomato paste
2 tbsp chopped fresh parsley
1. Toss chicken with flour, salt and pepper. In large shallow Dutch oven, heat half of the oil over medium-high heat; brown chicken, in batches and adding some of the oil if necessary. Transfer to plate. Drain fat from pan.
2. Heat remaining oil in pan over medium heat; fry onion, garlic, green pepper and Italian seasoning until tender, 4 minutes. Stir in tomatoes, stock and tomato paste; bring to boil.
3. Return chicken and any juices to pan; reduce heat and simmer until thickened and juice run clear when chicken is pierced, about 20 minutes. Sprinkle with parsley.
Yield: 4 servings
cal 298
pro 26 g
total fat 13 g
sat. fat 2 g
carb 21 g
fibre 4 g
chol 95 mg
sodium 743 mg