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Wednesday, October 01 2014

Mediterranean Chicken Stew Recipe

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ingredients

2 tablespoons olive oil
2 small bell peppers (red and yellow), cut into 1-inch-long thick strips
1 medium onion, sliced
1 garlic clove, minced
1/2 recipe Quick-Roasted Chicken, including tomatoes, onion and reserved tomato juice, chicken shredded
1 14 ounce can diced tomatoes
1 14 ounce can chickpeas, rinsed and drained
1/2 cup kalamata olives, pitted and quartered
1/4 cup chopped fresh flat-leaf parsley, plus more for garnish
1 cup whole-wheat couscous, cooked according to package directions

Quick Roasted Chicken

3 1/2 pounds skinless, bone-in chicken breasts (4 to 6 breasts), fat trimmed
1 28 ounce can diced tomatoes, drained
1 medium onion, sliced
3 tablespoons olive oil
1 1/2 teaspoons kosher salt
1/2 teaspoon fresh ground black pepper

directions

In a large saucepan, heat oil over medium heat. Add bell pepper, onion and garlic; cook, stirring occasionally, until softened but not browned, 10 to 12 minutes. Add tomatoes, onion and reserved tomato juice (from Quick-Roasted Chicken) and diced tomatoes; simmer 5 minutes. Stir in chicken, chickpeas, olives and parsley. Cook until heated through, about 5 minutes (if sauce is too thick, add up to 1/2 cup water); salt and pepper to taste. Serve over couscous and garnish with parsley, if desired.

Quick Roasted Chicken

Heat oven to 450 degrees F and place rack in center. Rinse chicken and pat dry. In a roasting pan, toss together chicken, tomatoes, onion and oil. Arrange chicken, bone side down, over tomatoes and onion; sprinkle with salt and pepper. Roast until chicken is almost cooked through, 30 to 35 minutes.

Heat broiler and place rack 6 inches from heat. Broil until chicken is browned and cooked through, 4 to 6 minutes.

nutrition information

Per Serving: cal. (kcal) 710, Fat, total (g) 20, chol. (mg) 75, sat. fat (g) 3, carb. (g) 91, fiber (g) 19, pro. (g) 46, sodium (mg) 1566, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 04:45 am | Permalink | 0 Comments | Email

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