Delicious Decisions: Greek-Style Stewed Chicken

  • Serves: 4


Description

Stock your kitchen with the flavors of Greece—tomatoes, olives, lemons, oregano—and you’ll be ready to prepare this robust dish at any time. Serve with steamed green beans and whole-wheat pita bread.

Ingredients

1    pound chicken breast tenders
1    teaspoon olive oil
1    medium green bell pepper, cut into 1-inch strips
2    medium shallots, quartered
1   14.5-ounce can no-salt-added diced tomatoes, undrained
1/2 cup fat-free, low-sodium chicken broth
1/4 cup kalamata olives, coarsely chopped
1    teaspoon dried oregano, crumbled
1    teaspoon grated lemon zest
2    tablespoons fresh lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon ground cinnamon

Cooking Instructions

Discard all visible fat from the chicken.

In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 minutes on each side.

Stir in the bell pepper and shallots. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally. 

Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, or until the chicken is no longer pink in the center.


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Nutritional Analysis
Per serving
Calories Per Serving
197
Total Fat
5.0 g
Saturated Fat
1.0 g
Trans Fat
0.0 g
Polyunsaturated Fat
0.5 g
Monounsaturated Fat
3.0 g
Cholesterol
66 mg
Sodium
414 mg
Carbohydrates
10 g
Fiber
3 g
Sugar
4 g
Protein
28 g

Dietary Exchanges


2 vegetable, 3 lean meat



This recipe is reprinted from American Heart Association Low-Fat, Low-Cholesterol Cookbook, Fourth Edition, Copyright © 2010 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.