Our #HamOntFHT dietitian Rebekah decided to #breakfoodboredom with this delicious Tuskinny Chicken recipe, adapted from the LooneySpoons Cookbook (2011, Janet Podleski). She recommends roasting it all in one pot to save the dishes. Heart friendly and so delicious.
Makes 6 Servings
Ingredients
1 tbsp olive oil
12 boneless, skinless chicken thighs (about 21/4 lbs/1kg)
1 1/2 cups coarsely chopped red onions
2 tsp minced garlic
3 cups sliced mushrooms
1 medium zucchini, sliced
1 large yellow bell pepper, sliced
2 tbsp each minced fresh basil leaves, fresh oregano leaves, and fresh rosemary (1 1/2 tsp dry)
1 jar (22 oz) your favorite tomato pasta sauce
1/2 cup dry white wine
1 cup canned chickpeas or white kidney beans, drained and rinsed
1/4 tsp freshly ground black pepper
1/4 cup grated Romano or parmesan cheese
Instructions
Heat olive oil in a large (14 inch), deep, non-stick skillet over medium-high heat. Add chicken thighs. Cook until chicken is lightly browned, 2 to 3 minutes on each side. Remove chicken from skillet and keep warm.
Add onions and garlic to the same skillet. Cook and stir until onions begin to soften, about 3 minutes. Be careful not to burn them. Add mushrooms, zucchini, and yellow pepper. Cook and stir until vegetables are tender-crisp, about 6 more minutes. Stir in chopped herbs and cook for 1 more minute.
Add pasta sauce, wine, chickpeas (or white kidney beans), and black pepper. Bring mixture to a boil. Reduce heat to medium-low. Return chicken pieces to skillet. Cover and simmer for 20 minutes.
Uncover and cook an additional 10 minutes (this will help sauce to thicken). Remove from heat and let dish stand, uncovered, for another 5 minutes to cool slightly.
Serve in shallow bowls, topped with a sprinkling of cheese.
Did you know that our Registered Dietitians also run virtual nutrition groups? Find information about those and all of the groups and workshops offered by the Hamilton Family Health Team by visiting our website hamiltonfht.ca.
