Recipe: Spanish-Style Chicken in Tomato Sauce (using chicken thighs)

SPANISH-STYLE CHICKEN IN TOMATO SAUCE
Gluten Free - Dairy Free - Paleo Friendly

"Chicken thighs may be dark meat, but they can still be part of your healthy eating plan. Dark meat is high in healthy monounsaturated fat, and it's usually more affordable than chicken breasts. Opt to purchase skinless dark meat or remove it yourself, as the skin is where most of the artery-clogging saturated fat is found."



One Pot/One Pan
Freezer-Friendly
Prep time: 15 minutes
Cook time: 40 minutes

1 1/4 pounds skinless, boneless chicken thighs
1/2 teaspoon salt, divided use
1/4 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
1 onion, chopped
1 garlic clove, minced
2 green bell peppers, seeded and cut into 1/4-inch strips
10 ounces white mushrooms, thinly sliced
1 (28 ounce) can crushed tomatoes
2 tablespoons chopped fresh parsley, for garnish (optional)
1/4 cup halved and pitted green olives, for garnish (optional)

Season both sides of the chicken with 1/4 teaspoon of salt and 1/8 teaspoon of pepper.

In a large skillet over medium heat, heat 1 tablespoon of olive oil. When the oil is shimmering, add the chicken and cook for 10 minutes, flipping once, until both sides are browned. Remove the chicken from the skillet and set aside.

In the skillet, heat the remaining 1 tablespoon of olive oil over medium heat. When the oil is shimmering, add the onion and cook until translucent, 3 minutes. Add the garlic and cook until fragrant, 1 minute. Add the peppers and mushrooms, and cook for 5 minutes, until the vegetables begin to soften.

Add the crushed tomatoes and bring the mixture to a boil. Return the chicken to the skillet and toss to coat. Reduce heat and simmer, covered, for 20 to 25 minutes, until the chicken is cooked through. Add the remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper, and stir to combine.

Serve warm garnished with the parsley and olives, if desired, or freeze for later. To freeze, place cooled chicken with tomato sauce into a resealable container in the freezer for up to 2 months. To defrost, refrigerate overnight. Reheat in a large skillet over medium heat until heated through, about 12 minutes. Single-serve portions can be reheated in the microwave on high for 2 minutes.

TOBY'S TIP:
Any color bell pepper works in this recipe. Swap out the green for red or yellow bell peppers, or use a combination. And for even more fl avor, add 1/4 cup olives and 2 tablespoons fresh parsley leaves to the dish.

Makes 4 servings
Serving size: 1 3/4 cups

Per serving: Calories: 476; Total fat: 31g; Saturated fat: 8g; Protein: 30g; Carbohydrates: 23g; Fiber: 6g; Sodium: 785mg

Source: The Easy 5-Ingredient Healthy Cookbook: Simple Recipes to Make Healthy Eating Delicious by Toby Amidor (Rockridge Press; April 3, 2018)